Just the WoD… and specialty…
CrossFit Cardiff WoD
10 - 10 - 10 - 10
Back Squat
These are vile, heavy and straight sets. 4 working sets with a heavy arsed barbell throughout.
Specialty
A: Ring muscle up progressions
B: 15 Support ring swings
15 Bottom support ring swings
5 - 10 Kipping ring dips
