We are going to rent the gym out, once per week at the 08:00 class to the cockerpoo cafe! A bunch of “cute” dogs will be running around the gym for all of you to play with… April fools f**kers! Had it been the GSP cafe that would not have been an April fools.
CrossFit Cardiff WoD
For Time:
Run 1 Mile - 800m - 600m
50 - 40 - 30
Wall Balls (20/14lbs)
25 - 20 - 15
Chest to bar pull 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
20s on 10s off x 9:
Hollow hold
