Wed 210916 CrossFit Harrogate WOD

Ryan Tansley

20 September 2016

Warm Up

Core: EMOM 10
Odd: 12 Hollow Rocks
Even: 30s Plank

More Core! 50 Barbell tilts

Partner WOD: 10RFT

10 Russian KB Swings 24/16
10 Goblet Squats
20 OH Medball Lunges 20/14

20 Minute time cap

Compare to 1st June

Recovery