May 14, 2022

Saturday, May 14th 2022

Warm-up
A. General
2 rounds
200m Run
30sec Quadruped calf pedals

15 sec Banded Good mornings

Metcon
Eva (Time)
5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups

TC: 50 min
Score: Time

Scaling options
Beginner
400m Run
30 Russian KB swings @moderate
30 Ring rows

Intermediate
800m Run
20-30 KB swings @24/16 Kg
20-30 Pull-ups or Band assisted pull-ups

Perform
As written

Extra Accessory
Metcon
3 sets
10 Psoas march**
20 Hip extension on GHD @bodyweight*
Rest 60 seconds between sets

*Hold 5 seconds after 10th and 20th reps