Daily Wod- Saturday 2nd

Swim 25-30m x 10-20 times @ 80%- Rest 45 secs between lengths (Number of lenghts depend on your level of swimming, do the max if your a strong swimmer)


Sprint 100m x 6 @ 95% Rest 60 secs between sprints.

Sprint 50m Backwards, 3 press up, 50m Forwards x 6- Rest 60 secs between sprints.

The Mamhilad offers a great place to relax, eat and re-fuel after a tough session.

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CrossFit Shadow Valley

Brecon House

Mamhilad Park Estate







L: 01495 764444

E: cfshadowvalleyinfo@gmail.com




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