Its now pretty early and i have three savages to walk, so this now is all you’re getting.
CrossFit Cardiff WoD
7 rounds for time:
35 Double unders
5 Bar muscle ups
Specialty
Every minute, on the minute for 16 minutes:
1: ‘x’ Bar muscle ups
2: 30 - 40 Double unders
3: 10 - 15 GHD sit ups
4: 30s Farmer carry
‘X’= 10-20% of 5 minute BMU test. Or choose a challenging rep range which takes 20-30s
Every minute, on the minute for 12 minutes:
1: 3 - 8 Ring pull-up
2: 3 - 8 Ring dip
3: 30s Hollow hold
3 Sets:
6 - 12 Strict toes to bar
12/12 Straight arm plank rotations
