WoD - Friday 17th June, 2022

Happy Friday in the baking hot sunshine…enjoy as it will be freezing F’ing cold again before you know it.

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
20 Wall balls (20/14lbs)
15 GHD sit ups
10 Burpees

Get after it!

WoD - Thursday 16th June, 2022

If the heatwave is getting hot and you need some additional breeze… just run faster! Easy fix!

Designed specifically to keep that core temp lower and get you guys lifting the world… you won’t get as much tomorrow.

CrossFit Cardiff WoD
Split jerk
3 - 3 - 3 - 3 - 3

Specialty
Bar muscle ups

A: Bar muscle up drills

B: 10 minute EMOM
Bar muscle ups

C: 3 Sets
5 Weighted pull-ups
10 Ring push-ups
20:20:20s
Tuck up
Pike hold
Hollow hold