20140214 Friday


A) Ring Dips - Progressions & Skill Focus

B) Conditioning 

15 Minute AMRAP

20 KB Swing

30 Double Unders

10 Pull Ups

30 KB High Pull

20 OH Lunges


OMEM 3 Burpee  

Andy Ruddick

Rudds is Co-owner of director of training at CrossFit HG3. He is a Level 2 Olympic Weightlifting Coach, Crossfit Trainer and Personal Trainer. He also runs HG3 Kids programme from their Strength and Conditioning facility in Pannal, Harrogate.

Strength is a choice…choose to be strong