BLK LBL Fitness Club – CrossFit®

Warm-up

3:00 Machine

-into-

3 sets

30-second Single Under

10 Kipping Knee Raises

5 Muscle Cleans + Shoulder Press (empty bar)

100m Run

2. Workout Prep

3 sets: (with partner)

10 Double Unders (each)

5 Toes to Bar (each)

2 Clean and Jerks (each – build in weight across sets)

50m Run (together)

Metcon

Eva Strong (Time)

Partner Workout

5 Rounds for time:

24 Double unders (each, at the same time)

19 Toes to bar (split)

2 Clean and jerks (205/135) (split)

400m Run (each, at the same time)

5- Month

24- Day

19- Students who lost their lives

2- Teachers who lost their lives
“Eva Strong” Memorial Workout

Eva Mireles lost her life trying to protect her 4th grade class in the Robb Elementary class. She was a regular member of Shotgun CrossFit in Uvalde, TX, a Mayhem Affiliate.

The last WOD Eva ever did was “Gui”, on Monday, May 23rd. This was her (and our) last week of MURPH Prep. With her weighted vest on, Eva finished “Gui” as we all cheered her on.

It is her husband, Ruben, and daughter, Addy Ruiz, desire to create a hero WOD and do it in her honor, so we are doing this workout in Eva’s honor today.

Target Time

Target Time: sub 20 minutes

Time Cap: 25 minutes

STIMULUS and GOALS

How to Pace: CHALLENGE PACE! Memorial workout here for a great cause and something worth remembering. Let’s push hard here and try to sustain consistent round times across.

How it should Feel: GASSY! Split reps, move fast and don’t let up.

Accessory Work

4 Rounds

10 Barbell Strict Press @ moderate weight

10 (each side) Standing Single Arm DB Press @ moderate weight

15 GHD Hip Extension

7 DB Box Step-Ups (each side) @ moderate weight

14 Band Pull Through @ heavy weight band

-Rest 3 min b/t round-