Happy Tuesday folk, Monday the grimmest day of the week is beyond us, that means that the 2024 6 nations is one day closer! Happy Days!

Until then, you have a few shit shows coming your way I’m afraid. This being one of the gentlest of the lot sorry!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 18 minutes of:
Run 400m
16 Double kettlebell russian swing (2x24/16kg)
8 Burpee box jump over (24/20”)

Specially
A: 20:00 handstand walk practice

B: Conditioning:
For 3 rounds, every 2 minutes:
Max headstand hold (cap at 1:00)

3 Sets:
10 - 20s L-sit
10/10s Single arm hold