Sunday
May222011
Mon 110523 - CrossFit Harrogate WOD
1. Warm up.
2. Skill training: muscle up progressions.
3. For time:
Walking lunge, 25 reps
Pull-ups, 20 reps
20" Box jumps, 50 reps
Double-unders, 20 reps
Ring dips, 20 reps
Knees to elbows, 20 reps
32 kg Kettlebell swings, 30 reps
30 Sit-ups
32.5 kg Hang squat cleans, 20 reps
Back extensions, 25 reps
20 lb med ball, Wall ball, 30 reps
Rope climb ascents, 6 reps
4. Recovery: mobility
tagged 
back extension, box jump, hang squat clean, kettlebell swing, knees to elbow, muscle up, pull up, ring dip, rope climb, sit up, walking lunge, wall ball | in Chipper, Stamina
back extension, box jump, hang squat clean, kettlebell swing, knees to elbow, muscle up, pull up, ring dip, rope climb, sit up, walking lunge, wall ball | in Chipper, Stamina 