20140207 Friday

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A) Warm Up 

B) Front Squats

I  4@75% 4@80% 2@85% 2@90% 1@95%

N 5,5,5,5,5 

C)Conditioning 

3x3 minute AMRAPS - rest 90 seconds between 

7 KB swing

7 Burpees

D)Friday Finisher 

Prowler 

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