10
Apr
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.