Just as a little heads up, Friday’s workout is going to hurt… a lot! But, just don’t think about it and you will be more than fine! 😁😁

That is all.

CrossFit Cardiff WoD
For progressively increasing weight:
5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1
Push press
Push jerk
Split jerk

The sets of 5 reps will be push press, 3s push jerks and the 1s split jerks.

Specialty
A: 20:00 handstand walk practice

B: 3 Sets
10 - 20s L-sit
30s Headstand hold
10/10s single arm hold