20140828 Thursday

A) Warm Up

B) For Form 15-12-9


Ring Dips

C) Kettlebell complex

D) Conditioning

every 3 minutes for 18 mins

Row 250 m

10 KB swings

6 Pull Ups





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