7/11/08

Ballistic warmup

C.F.F.W.U X 3

Shoulder press

1 x 10
3 x 5
5 x 1

We had visitors from CrossFit Swansea up Gez and Mark we made them do the "Dotty"

1 x 400m run
5 x cindy

x 4

with 20lb of sand, Gez was a nice colour!!

Nice to meet you guys e-mail me that pic on Marks phone and we will post it