Sat 270615 - Crossfit Harrogate WOD

1. Warm up

2. Skills

15 minutes to work on the rings based skills of your choice

3. WOD

08:00 Endurance

3RFT

800m Run

50 Russian KB Swings (24/16)

30 Pull up

 

09:00 CF

For Time:

6 Lengths Prowler push 50/30

20 Sandbag To Shoulder (If light Sand Bags too heavy, use med ball

10/7 Tyre Flip Jump Through (Men do more reps)

15 Cal Row

20 Wall Balls (20/14)

50 DU

*Use two large teams, stagger start but stay in order throughout. 

4. Recovery

Banded hamstring and quad stretches