Workout of the day
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Friday Feeling
It is finally here, that Friday feeling. Each one that arrives too, is one closer to a bad ass summer!
You know it’s going to happen too, this year is going to be a corker!
CrossFit Cardiff WoD
Diane 45
Deadlifts (100/70kg)
Handstand press ups
Athletes perform 45 reps of each movement, however
Now then, do NOT show up for everything on Sunday an hour early but DOOOO enjoy an extra hours sleep… for those of you on night shift I massively sympathise, i’ve been there and it sucks!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 30 minutes of:
50/40 Assault bike calories
400m run
30/25 Calorie row
20 Burpees to target
Get your lucky socks on, definitely do NOT walk under any ladders or allow any black cats to cross your path, (wait is that lucky?*), step over cracks and side step three drains in a row. And of course, make sure that you are extra careful around mirrors! In fact, just don’t go near one!
*who cares, just get up and crack on with your day as normal, pee into the face of Friday the 13th, it’s all bollocks anyway!
But DO remember Monday’s gym timings please
CrossFit Cardiff WoD
21 - 18 - 15 - 12 - 9 - 6 - 3
7 - 6 - 5 - 4 - 3 - 2 - 1
Alternating Dumbbell Hang Clean (50/35)
Ring muscle ups
Thats a ton of reps hey!? Nah, it just looks like a lot. Get your final weekly timings on the board and enjoy a the last sunshine of the summer!
Hands up who else has stigmata style wounds on their arms from the ring straps, causing your significant others to wonder just what type of "fitness" class you have been going to should they not CrossFit and your boss to ask you the awkward question...'is everything "alright" at home?
Just me, ok, never mind! Carry on with your day and enjoy the weekend.
CrossFit Cardiff WoD
10 - 10 - 10 - 10 - 10 reps of
Back Rack Walking Lunges
All sets should be performed at the same weight
Please scribe one load to the whiteboard prior to heading out and having a kick ass weekend!
