Eva

Today's workout is a classic CrossFit benchmark WOD, Eva, which is a long workout with significant volume. Reduce the volume or go lighter, but expect to do multiple sets to complete each set of 30 reps.

Warm-up | 4:00

10/10 leg swings

10/10 lateral leg swings

5/5 hip rotations

10/10 calf raises

50' high knees

50' butt kickers

10 ring rows

5 scap pull-ups

200-meter run

Tech | 2:00

Demonstrate KB swings and pull-ups

Specific Warm-up | 5:00

Mini-preparation | 5:00

With a 5:00 running clock, perform:

5 KB swings, light load

5 beat swings

5 KB swings, moderate load

2 kipping pull-ups

5 KB swings, workout weight

3-5 kipping pull-ups

Break | 2:00

WOD | TC: 40:00 | H:15

EVA

RX:

5 rounds for time

800-meter Run

30 Kettlebell Swings (2/1.5 pood)

30 Pull-Ups

Partner Eva option:

With groups of two, perform:

5 rounds of:

800-meter run (running together)

30 KB swings (24/16 kg) (divide reps as you see fit)

30 Pull-ups (divide reps as you see fit)

Note: For the pull-ups and KB swings, one partner works while the other rests.

Intermediate | Masters 55+:

4 Rounds for Time

800-meter Run

30 Kettlebell Swings (24/16 kg)

30 Pull-Ups

Beginner:

5 Rounds for Time

200-meter Jog | 600-meter bike | 200-meter ski erg | 400-meter row

20 Russian Kettlebell Swings (16/12 kg)

20 Banded pull-ups/jumping pull-ups/ring rows

Cooldown | 4:00

Quad stretch

Pigeon stretch

Figure 4 stretch

Cobra stretch

Child's pose