Pinch, punch…

Now you might think that this is the workout this week that is going to make you vomit AAAALL over the gym… NOPE! You still have that magic to come!

This is long and slow, ish, endurance. You should still not be able to walk up or down the stairs afterwards though!

CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 30 mins of:
500m Row
30/25 Calorie assault bike
Partners start on alternative pieces of equipment and switch once both have been completed.

Specialty
Every 2 minutes for 12 minutes:
2 - 3 rope climbs

3 Sets
5/5 Mixed grip pull ups
5 Ball ups
30s GHD hollow hold