Cary CrossFit WOD 6.30.12
Barbell Thruster: 3, 3, 2, 2, 1, 1
KB Swing: 3 x 10 (go heavy)
Glute-Ham Bridge on a medicine ball or physio-ball: 3 x 8
Partner WOD (4 rounds for time):
Wheel-barrels x 40m (both people must do 40m)
Partner Carry (Fireman or Piggy back) x 40m (both people do 40m)
300m Backwards Run with elbows locked
30 Burpees (both people do 15)
15 Wall-ball Toss Over (one person throws MB at angle and other catches then repeats in other direction; there and back is one rep; ball MUST be thrown behind the line…line will be placed 6m apart)
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.
