May 27, 2023

May 26, 2023
Daily WOD

CrossFit – Sat, May 27
Sign up for your Murph heat in Wodify before it fills up!

Warm-up

A. General

2 rounds

200m Run

30sec Quadruped calf pedals

https://youtu.be/Ohyf69vbHbA

15 sec Banded Good mornings

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

TC: 45 minutes

Score: Time

Scaling Options

Beginner

Run 400m

20 KBS @ 16/12 KG

20 Jumping pull ups

Intermediate L1

800m run

30 KBS @ 24/16kg

30 Jumping Pull ups

Intermediate L2

800m run

20 KBS @ 32/24KG

15 Pull ups

If doing Murph on Monday (Time)

5 rounds

800m Row

30 KB swings @32/24 Kg

30 V-ups

TC: 30 minutes

Score: Time

KG: N/A

Scaling Options

Beginner

Run 400m

20 KBS @ 16/12 KG

20 anchored sit ups

Intermediate

800m run

30 KBS @ 24/16kg

30 Knee tucks

TEAM WOD (AMRAP – Rounds and Reps)

Team “Eva”

In Teams of 3

AMRAP 40 minutes

2400m Relay Run

9 rounds of

10 KBS 32/24kg

10 Pull ups

This is a relay workout! One partner working at a time.

Athletes will run the 2400m run in relays of 400m. Following that run, athletes will each perform 1 round before tagging their next partner.

Extra Accessory
Core stability (Checkmark)

3 sets

10/10 bird dog + band row

Rest 20-30 sec

30 sec/elbow Side plank on Swiss ball

Rest 20-30 sec