Mon 121001 - CrossFit Harrogate WOD

We look forward to welcoming our latest induction group for their first session tonight! One tip for you (and the rest of the current members).... Don’t be afraid to ask for clarification, Over and Over and Over Again!

If you don’t fully understand something during class, ask. If you still don’t get it, ask again. Don’t be afraid to ask for clarification if you don’t fully grasp the concept, or you think others in the class will get frustrated with you for taking up too much time… They probably have the same questions. We were all new to this at one point. We’ve all been there. Learning the mechanics of certain movements or what all the different acronyms on the whiteboard mean takes time. If you need help, just ask.

1. Warm Up

5 Rounds of:
3 Kick up to handstand
5 Ring Press Ups
10 Second Frog Stand

Then, 3 Rounds of:
10 Overhead squats (Men’s/Women’s bar, training Bar, PVC)
10 Kettle Bell Deadlifts (2x24/2x16 kg)

2. Conditioning:

AMRAP 3:
3 Forward Rolls
10 Air Squats 

Rest 1 min

AMRAP 3:
5 Press Ups
5 Sit Ups

Rest 1 min

AMRAP 3:
250m Row
9 Thrusters 20/15
 
Rest 1 Min

AMRAP 3:
7 KB Swings 24/16
7 Burpees

3. Recovery

 Give this a read: http://www.crossfit.com/journal/library/41_06_Stretch_Flexibility.pdf