After nine plus years in business we have finally executed our first online class, what an amazing pain in the arse it was…
amazing because the workout hurt, I got to see some of you legends throwing down and we even got some coaching! Pain in the arse because my skipping rope had a meltdown, it started raining halfway through and so I had to get an umbrella to prevent my laptop from blowing up…the wind however, had different ideas!
Anyway, I ramble! In order to allow for more folk to get stuck in we will be leading classes, on zoom, at 08:00 and 18:00 Monday - Friday until we are released from our home arrests! 🤙🏼
Keep eyes on the facebook members group for the codes to each. Get on zoom, get registered for free account, and MUTE YOUR MIC’s after you’ve said hello! See you in “class” team!
CrossFit Cardiff HomeFit WoD
For time:
21 - 21 - 15 - 15 - 9 - 9*
Reps of:
Dumbbell power clean
Dumbbell push press
Rx loading 50/35lbs
*These reps are continuous on each arm for both movements prior to the switch. 21 right arm power cleans, into 21 right arm push press, switch to the left and continue.
Warm up
3 Rounds, not for time of:
50 On the spot high knees (25 on each leg - get faster throughout each round. Knee to reach belly button height)
15 Good mornings. Arms folded over your chest. (video)
5 Close arm press ups
Scales
See picture. Video going live on Facebook and IG
Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here
