Pinch, punch… you lovely mother f*%kers!!!

January is out of the way and you know what that means… the summer is coming!! Time to get those glutes in shape. LOOK OUT!

CrossFit Cardiff WoD
Back rack walking lunges
14 - 14 - 14 - 14 - 14
Calorie row
16/14 - 16/14 - 16/14 - 16/14 - 16/14

These are supersets with ascending load and calorie sprints

Specialty
For 6 rounds, every 2 minutes:
1 snatch pull + snatch

3 Sets
5 Behind the neck push press
30/30s Copenhagen plank