Cary CrossFit Endurance WOD 7.2.12
12’ Run on Greenway
5 Static Stretches
“King of the Hill”
Coach Pairs Runners in Groups of 4
Starting at the bottom of the hill all athletes in a group run up the hill together. Runners are then paired together by their placing on the previous round before going again (all winners race, all 2nd placers race, etc). This continues for a total of 4 runs. With the winner of the final round being crowned the “King of the Hill”
*Women are always given a 6 second lead
4 Rounds of 30 seconds on / 30 seconds off at each station:
*KB Swings (24kg / 16kg)
*Pullups
*OH Lunges (5kg / 4kg)
*Wall Ball (20 lb / 14 lb)
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Athletic Lab is the top Sports Performance Training Center in NC. Located in Cary, Athletic Lab offers sport performance training, professional and Olympic athlete development, and performance fitness for adults looking to get in the best shape of their lives.
