Cary CrossFit WOD 7.13.23

14’ Gymnastics EMOM:
1. 30” L Hang (or Tuck Hang)
2. 30” Ring Support Hold
3. 30” Hollow Body Hold
4. 30” Arch Body Hold
5. Rest

6’ AMRAP
10 MB Skater Jumps
20 Ab Mat Sit-ups
10 Machine Calories (Choice of Bike or Rower)

3’ Rest

6’ AMRAP
10 MB Slams
10e […]

2023-07-12T12:44:39-04:00Uncategorized|

Performance Fitness Endurance 3.8.22

3 Rounds (Warm-up Pace):
200/150m Row
10 SL RDL (5e)
10 Thoracic Bridges (5e)
10 Straight-Leg Sit-ups

Dynamic Stretches

8’ AMRAP
10/7 Bike Cals
20 Bicycle Twists
10 Ring Rows

Rest 2’

8’ AMRAP
20yd Sled Push
15 KB DL HP
10 Sit-Throughs

Rest 2’

8’ AMRAP
100yd Shuttle Run (5-10-15-20)
20 Ab Mat Sit-ups
10 DB Plank […]

2022-03-07T09:31:30-05:00Uncategorized|
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