April 11,2020

United Performance – CrossFit

Metcon (AMRAP – Rounds and Reps)

Warm-Up:

Run 400m

5 min General Warm-Up – https://www.youtube.com/watch?v=2MeFs5dMURA&list=PLVR7OsPPPm0oEaIo8l-AoMeF8ZUF7KBCr&index=13

Part 1 – “Building Eva”:

20 min AMRAP:

Run 200m

9 DB/KB/Object Swings – 50/35#

9 Body/Ring Rows

Run 400m

12 DB/KB/Object Swings

12 Body/Ring Rows

Run 600m

15 DB/KB/Object Swings

15 Body/Ring Rows

etc…

Notes:

Find some form of upper body pulling/row variation similar to a ring or body row.

EQUIPMENT

Part 1 – “Half Eva”:

20 min AMRAP:

Run 200m

9 KB Swings – 50/35#

9 CTB Pull-Ups

Run 400m

12 KB Swings – 50/35#

12 CTB Pull-Ups

Run 600m

15 KB Swings – 50/35#

15 CTB Pull-Ups

etc…

Notes:

If you have a 70 or 53# KB, use it.