Your legs are not going to appreciate this. But, you will be stronger afterwards and soon will forget… until you attempt to go to the toilet in the middle of the night. Let’s hope your bathroom is NOT downstairs! 😉
CrossFit Cardiff WoD
Back squat
1 - 30 - 1 - 25 - 1 - 20
Increase load each set
Specialty
Pull ups
Every minute, on the minute for 12 minutes
10 - 20% of 5 minute test
Or butterfly practice
5 Sets
20 Ring rows
0:20 - 0:30 Ring to chest hold
Rest 2:00 between sets
3 Sets
8 Bent over prone grip row dumbbells
10/10 Arnold press
Every minute, on the minute for 6 minutes
1. 30s straight arm GHD
2. 30s GHD hollow hold
