I hope you all enjoyed having your arses handed to you by wall balls to a higher target (someone has been watching the games 👀), GHD sit ups and double unders (i’m surprised it wasn’t with a cross over). Because, you are not going to enjoy what is about to happen to you tomorrow…

CrossFit Cardiff WoD
Every 8 minutes for 5 rounds:
25/20 Calorie assault bike

VOMIT!!!

Specialty
Strict handstand press ups
A: 3 Sets of 2 pause negatives

EMOM 10
1 - 2 Strict handstand press up

B: 5 Deficit box pike press ups
5 Straddle dumbbell presses