A huge congrats to the three legends that took part in their CrossFit L1 this weekend gone. Elise, Noah and James. All got their arses suitably kicked by a day one workout and a pic pipe!
The magic of the L1.
CrossFit Cardiff WoD
Within 15 minutes complete as many rounds and reps as possible of:
15/12 Calorie row
15 Pull ups
15 Burpees
Specialty
For 8 rounds, every 1 minutes
Kipping/butterfly pull-ups
3 Sets
3 Pull up negatives (5 seconds)
10 Ring rows
3 Sets
5 Bat wings + 5s negative
12 Strict banded pull ups (unbroken)
