Posts By: Cary CrossFit

Performance Fitness Endurance 1.9.19

By Posted in - Endurance WODs on January 8th, 2019 0 Comments

2 Laps
3′ Jump Rope
Dynamic Stretches

2x (2 Rounds at each station before switching)
30″on/30″off
BB Thrusters (30/20kg)
Pushup
Bike
Burpee over Hurdle
Slam Ball Forward Traveling Slams (throw slightly forward, go get it and repeat)

Rest 1:30 before starting round 2

2-3x Hanging Ab …

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Cary Crossfit WOD 1.8.19

By Posted in - Cary CrossFit WODs on January 7th, 2019 0 Comments

Back Squat 3×4 Warm up
3×10 @ 70% on 3:30 Interval (don’t scale, you can do it!)

Ring Pushup 4×10
BO DB Row 4×10

10’ Amrap
15/12 Cal Row
10 KB Swings (24/16kg)
5 BB Shoulder to OH (40/28kg)

Rx+
15/12 Cal Row
10 American …

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