Warm Up
2 sets
20 each side lateral banded step outs
10 goblet squats
10 each side DB windmills
10 each side single arm ring rows
1:00 cardio choice
 
 
Mobility
2 sets
8 each side calf eccentrics- stand on a plate and lower one heel at a time
10 plate hops
30 seconds each side banded front rack stretch
 

 Clean and Jerk Warm Up
empty barbell- 5 reps of each 
1.  clean grip RDLs
2.  clean pulls- straight arms, no high pull
3.  hang power cleans
4.  push jerks
 
 
"Eva Strong"
5 Rounds for Time (with a Partner)
24 Double-Unders (together)
19 Toes-to-Bars (split)
2 Clean-and-Jerks (205/135 lb) (split)
400 meter Run (together)

Background: This workout is dedicated to slain Uvalde teacher Eva Mireles who was one of the two teachers killed along with 19 students at Robb Elementary School in Uvalde, Texas on May 24, 2022.The 44-year-old was an avid CrossFitter who regularly attended Shotgun CrossFit in the same county. Mireles was killed protecting her 4th-grade students and had been a teacher in the district for 17 years.She was described by friends and family as someone who regularly used her fitness from CrossFit to run in local 5K’s and loved hiking. She leaves behind her husband, Ruben, and 22-year-old daughter, Adalynn.The workout was designed by Shotgun CrossFit @shotguncrossfit (Uvalde, TX, USA) where Eva was a dedicated member. An official fundraiser was set up for the Uvalde community.The rep scheme signifies:
– 5 rounds for the month of the incident
– 24 Double-Unders for the day
– 19 Toes-to-Bars for the number of students who lost their lives
– 2 Clean-and-Jerks for the 2 teachers who lost their lives.