1. Warm up
2. Strength training:
Overhead squat: 3-3-3-3-3
3. Accessory:
Janda sit ups: 3 x 5
Farmers walk staying on the balls of your feet, max weight and distance in 2 minutes
4. Recovery: mobility
* Optional addition (i.e for those that are only coming in two or three times this week);
5 rounds for time of:
Burpee, 7 reps
20/14 lb Wallball shots, 9 reps
Part 2 of this workout was posted on the CrossFit mainsite on Tue 9 Aug 2011. Have a look at the comments, videos and scores here and here.
Update on 2011-09-20 19:34 by CrossFit Harrogate
Barry 75 kg x 3 (back squat); 3:14 (3 rounds, 6 lb med ball)
Chris 70 kg x 3
James 100 kg x 3 (back squat); 4:23 (16 lb med ball)
Jenny 30 kg x 3 (back squat); 7:43 (6 lb med ball)
Dan 30 kg x 3; 5:10 (10 lb med ball)
Sarajane 35 kg x 3; 4:57 (10 lb med ball)