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Components
Eva
Settings
Location
(All)
CrossFit Illuminati
Program
CrossFit
Fight WOD
Open Gym
Running Club
Date
Workout
Saturday, May 14th 2022 - CrossFit Illuminati
Class
(All)
11:00 AM HERO WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (0/1)
Workout
Saturday, May 14th 2022
A. General
2 rounds
200m Run
30sec Quadruped calf pedals
https://youtu.be/Ohyf69vbHbA
15 sec Banded Good mornings
Metcon
A: 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 (No Measure)
3 sets
10 Psoas march**
20 Hip extension on GHD @bodyweight*
Rest 60 seconds between sets
*Hold 5 seconds after 10th and 20th reps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, May 14, 2022
Male Clients
Female Clients
1
Mirna
Slim
11:00 AM HERO WOD
40:00
DNF. 4xrounds; cut running to 400m on rds 3&4. Chest press x35 ( ...
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