Warmup:

200M Jog

30 Calf Pedals in Down Dog

10 Hollow Rocks

10 Bow to Bends

10 KB Deadlifts

200M Jog

10 Iron Crosses

10 Russian Swings

5 Am KB Swings

On Rig – Perform 5 resp of : Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups (if doing ring rows, do 5 rings rows)

WOD:

“Eva”

5 Rounds For Time:

800M Run

30 Am. Kettlebell Swings (70/55)

30 Pull-Ups

Time Cap: 45 Min

Video courtesy of CrossFit HQ.

Today we tackle the CrossFit Benchmark, “Eva”.  On paper, this one looks tough.  In application, this one IS tough.  It’s meant to be.  It’s meant to be a test of not just your ability, but also the mental toughness to grit your teeth and grind away at this one.  Stay on task and get through this one.  We have this set for a 45 Min time cap, but if at the 45 Min you are in your final set, feel free to keep going and finish.

Scaling Options:

Run -> 1K Row

KB weight -> 55/35 -> as needed

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

Wall Figure-4 Stretch – 1 Min per side

Kneeling Lat Stretch – 1 min per side