2015 WK 12

Monday

A. Personal Mobility

B. 3 Rounds 

10 Hurdles Jumps

10 Sit Ups

C. BackSquat

3,3,3,1,1,1

D. Workout

4 Rounds 

12 Deadlift 

10 KB Push Press

8 Lunges

Tuesday

A. KB Complex

B. CrossFit Open WoD

15.3

http://games.crossfit.com/workouts/the-open

Wednesday

A. Personal Mobility

B. 90 Seconds

Max Reps Wall Climbs

C. Push Press

3,3,3,1,1,1

C. Workout

12 minute AMRAP

60 Double unders 

then 21-15-9

KB Swings 

Pull Ups

Thursday

25 minute AMRAP

5 Pull ups 

10 Press Ups 

15 Air Squats

BUT

On minutes 0,5,10,15 & 20  Row 500m

Friday

A. Personal Mobility

B. 

i)Front Squat 3,3,3,1,1,1

ii) Strict Press 3,3,3,1,1,1

C. Partner Workout

4 minute AMRAP

10 Partner Ball Sit Ups 

10 Burpees

 

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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