Cary CrossFit

Parallete Pushups: 4 x 8 (add weight as necessary)
Box Jumps: 4 x 12
Hollow Rock: 4 x 16

5 rounds of 8 reps of each exercise on 80 sec interval…KB Deadlift; KB Swing; KB Goblet Squat

Obstacle Course, 5 rounds for time

KB High Pull + KB Swing: 4 x 8 + 8

Squat: 4 x 15
DB Military Press: 4 x 8

OH Walking Lunges: 2 x 40m w/ Plate Overhead

Partner Challenge: Alternating Drop Squats and Pushups for eight 75 second rounds; 15 sec rest between rounds; for cumulative rep count; when one partner is squatting or doing pushups…the other partner “rests” by doing a static hold in a 90 degree sit position (for squats) or a plank position (for pushups).
*Odd man out: double total reps

Barbell Squat 2x5
Pause Squat 2x5
Eccentric Squat 2x5

superset with:
Incline DB Bench 6x7

10min AMRAP of…(holding plate entire time, guys:15kg, girls:10kg)
10 thrusters
40m lunge twist
10 delivery lifts (each side)
40m walking plate twists

KB Swing: 4 x 10

Front Squat: 4 x 4
Weighted Pullups: 4 x 3

For time: 6 x 100m uphill run, 10 squats, 100m downhill run

DB Thruster: 10 x 5 on 1’ interval

Reverse Lunges: 4 x 10
Inverted Row: 4 x 10

As many rounds as possible in 20 minutes
20 Squats
15 Pushups
10 Pullups
300m Run

Athletic Lab will be open but running a skeleton schedule on Monday May 30th in observation of Memorial Day. Please note that we will be offering the following classes throughout the day:

• Olympic Development: 8:15
• Scholastic Training [Speed]: 9:00
• CrossFit / Performance Fitness: 9:00
• Scholastic Training [Strength]: 4:00
• CrossFit / Performance Fitness: 5:00

We will be open our normal hours on the Friday and Saturday prior to Memorial Day and resume normal hours on the Tuesday following. If you have any questions please ask a staff member.

Power Clean: 5 x 2 for max load

Back Squat: 5 x 5
Static Bar Hang: 5 x 25 sec

6 rounds for time:
10 MB Shouldering
40m Run w/ MB
10 Burpees
40m Run w/ MB

Speed Deadlift 4 x 2

Weighted Pushups: 5 x 5
V-Ups: 5 x 15

For cumulative time:
3 x 300m run with 1-2’ rest (you can take more or less rest as desired within the set time frame)

Pullup Max

Pullups: 3 x 8 with technique to challenge
Barbell Military Press: 3 x 8

Team Challenge:
Team must do 60 reps total (split between partners as desired) for each of the following exercises - Back Squats (132 lbs for men; 99 lbs for women); Burpees; DB Overhead Lunges; Lateral Jumps
*Odd Man out must do 30 total reps of each exercise

Bench Press: 8, 8, 6, 6

On the minute for 10 minutes:
5 Goblet Squats
10 KB Swings

Resisted Walks:
Forward- 3 x 30m
Backward- 3 x 30m
Bent-Over- 3 x 30m

2’ Challenge: As many hurdle facing burpees as possible