2′ Bike
2′ Jump Rope
Dynamic Stretches
Rower Interval
5x200m on 1:45
7′ Amrap
30m Plate Push (15/10kg)
12e Plate Russian Twists
15 Plate Thrusters
Run 2x down and back on turf
5′ Amrap
8 Slam Ball
8 Pushup Walkover on SB
16 SB Toe Touches
2 lap jog
8′ Dynamic Stretches
In teams of 3
Row 3000m
A: on rower
B: Must complete 12 Box Step Ups (24/20″) + 10 deload pushups before switching
C: Must complete 12/9 Cal bike before switching
*when B and C complete …
8′ Dynamic Warm up
Hurdle Mobility
3 Rounds w/ 1:30 rest between (watch running clock for your rest – each one as fast as possible)
400m run (1 Lap)
15/12 Cal Bike
20/16 Cal Row
DB complex 5x5e on 2:00 (try …
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3′ Row
3′ Jump Rope
Dynamic Stretches
Mini Band Hip Walks 3x8e
Mini Band on Wrist Plank Lateral Walk 3x10e
5 Rounds
300m row + KB Complex x3e on 3:00
Swing
High pull
Snatch
OH Reverse lunge
*Switch sides
Partner 5-Mile Bike For Time
*Partner must do 10 …
1 Lap Jog
3′ Row
Dynamic Stretches
3 Rounds
1’ DB Clean to Thruster
1’ Row
1’ Rest
1’ Slam Ball Scoop Toss and chase
1’ Burpees
1’ Rest
1’ Keiser Bike
1’ KB DL HP
1’ Rest
5′ MB Core Series
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This is the LAST WORKOUT EVER at the Athletic Lab / Cary CrossFit 1823 NW Maynard location. All subsequent classes will take place at our new location at 110 Competition Center Dr, Morrisville, NC 27560.
To …
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3 Lap Warm up Jog
Leg Swing Series
Hurdle Mobility
For Time..
600m Run
30 Wall Balls
30e Mountain Climbers
400m Run
20 Pushups
20m Plate Push/OH Walking Lunge back
200m Run
10 Pullups
10 Toes to Bar
200m Row
20 Pushups
20m Plate Push/OH Walking Lunge back
400m Row
30 Wall …
3′ Bike
3′ Jump Rope
Dynamic Stretches
4x each on 2:30 Interval
1. 300m Run
2. 300m Row
3. 10 Goblet Squats + 10 KB Swings + 8 Burpees
5′ Amrap
15e Mountain Climbers
12e MB Russian Twists
8e Lunge Jumps
Jog to White Tiger
Dynamic Stretches
Partner WOD – Rest 1′ between each section (look at the running clock)
5 Rounds each
Partner A: Bike 9/7 Cal
Partner B: Amrap 10e Shoulder Taps/10 KB Swings
5 Rounds each
Partner A: Row 200m
Partner …
3 Lap Jog
Dynamic Stretches
Hurdle Mobility
12′ Cap
2-4-6-8-10…
Bike Calories
Plate V-ups
Box Jump Over
12′ Cap
2-4-6-8-10…
Row for distance (x50 = meters)(100-200-300..)
Super Burpee
Walking Lunge (ea.)
