The time is near team, really near! I now really do NEED your Xmas party ticket money pretty please. Any payments made after Friday will only be accepted following the completion of an utterly disgusting workout involving an assault bike and a wall ball.
Despite the fact that this late payment will gain the recipient an increase in their levels of fitness, it will likely also provide them with a black eye, the visible evidence of the after effects of a heavy medicine ball to the face…in perfect time to look all fancy in your smartest clobber!
Just pay up instead…
CrossFit Cardiff WoD
Back Rack Walking Lunges*
12 - 12 - 12 - 12
Following each set, with as little rest as possible:
Sprint 15/10 Assault Bike Calories
Rest 5mins between efforts
*These sets are intended to be as heavy as technique will allow. Please get your loads up to the whiteboard, accompanied with the seconds/minutes taken to complete said calories.
