I mean you are not going to like it, but it’s way better than skierging while sat down, or echo biking with one leg so… wind your necks in.
CrossFit Cardiff WoD
5 Rounds for time of:
20 Wall balls (20/14lbs)
50 Double unders
10 Bar muscle ups
Specialty
Pull ups
Every minute on the minute for 12 minutes:
10 - 20% of 5 minute test
Or butterfly practice
3 Sets:
20 Wide grip pull - ups*
*Max strict pull - ups into banded pull-ups until 20 reps
Must be a band where you can go unbroken
Rest 2:00
3 Sets
8/8 KB bent over row + 3s negative
8/8 Arnold press + 3s negative
Tabata hollow hold
