Cary CrossFit

Kelly (50, 40, 30, 20, 10 for time of the following exercises) Squats Pushups V-Ups

OH Walking Lunges: 5 x 40m Extended Rock: 5 x 15

4x5+5 Single Arm KB Swing

4x6 Weighted Pull-Ups 4x8+8 Lunges

20min AMRAP 100m Run 10 Deload Push-Ups 20 Squats 20 MB Sit-Ups (Feet on floor in butterfly position, sit-up to touch MB to your toes) 10 Burpees

[This is a guest blog by one of our Athletic Interns, Drake Webster, an Exercise Science student from ECU]

Many times injuries are freak accidents that can’t be avoided, but a lot of the hamstring strains are not this. Hamstrings strains are involved with sports that include sprinting, jumping, kicking, and also highly skilled movements. Most if not all sports involve these movements, so that’s why hamstrings have become one of the most prevalent injuries. In an article that was published in the Journal of Strength and Conditioning a...

Single arm DB snatch: 5x4 (each arm)

Handstand push- ups: 5x5-8 Kettle bell swings: 5x12

Each station is 1’ with 1’ rest to follow for cumulative rep count Station 1- Pullups Station 2- Back squats (154 lbs, 110 lbs) Station 3- Kettlebell High Pulls (24kg for men and 16 kg for women) Station 4- Pushups Station 5- Lateral burpees

Front Squat: 4 x 5

Split in to 4 groups each group has 4 x 90 sec to complete the following Sled Push 20m Row 250m for men, 220m for women Run 200m 20 Burpees

Static Bar Hang to failure for time (if less than 30 sec, recycle to get at least 30 sec worth)

Power clean: 6x3

Katie (21, 15, 9 reps of KB swings and deload pushups for time)

Inverted Ring Pulls: 4 x 10 Hindu Pushups: 4 x 8

Back squat: 5x6

OH Reverse lunge with plate: 4x6 ea Barbell Ab wheel: 4x8

5 rounds for time: 30 Lateral jumps over small hurdle (feet together) 24 v-ups 18 push-ups 12 pull-ups