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CrossFit — September 2, 2019

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Eva

Warm-up
Toe Walks →
Heel Walks ←
Walking Quad Stretch →
Walking Knee Hug ←
Side Shuttle →←
Grapevine →←
High Knees →
Butt Kickers ←
200m Run Together

-then-

10 Scap Pull Ups
10 KB Deadlifts
10 Beat Swings
10 KB Russian Swings
5 Pull Ups or Ring Rows
10 American KB Swings

Eva (Time)
5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
Eva – Fitness (Time)
5 Rounds For Time
800m Run
30 KB Swings 53/35
20 Pull Ups

*Health: 20 Reps of each movement, Ring Rows
*Run sub is 2000m Bike, no row substitute (save the grip and lats!)

Metcon
Foam Roll Thoracic Spine and Lats (Most Important)
Banded Lat Stretch
Walking Calf Stretch