Friday 190201

I. General Warm-up

Coaches Choice!


II. Workout of the Day

With a Partner:

For Time

500m Row Each – partner holds Double KB Farmer Hold @53/35; 44/26; 35/18 or less

400m Row Each – partner holds Single KB Goblet Squat @53/35; 44/26; 35/18 or less

300m Row Each – partner holds Mixed KB OH/Farmer @53/35; 44/26; 35/18 or less (one KB in farmer, one KB in OH-switch as needed)

200m Row Each – partner holds Double KB Front Rack @53/35; 44/26; 35/18 or less

100m Row Each – partner holds Double KB Overhead @53/35; 44/26; 35/18 or less




Tough Conditioning and isometric KB hold partner workout. While one partner rows prescribed distance, “non-working” partner holds KB’s in various positions. Once athlete one finishes the 500m row, they switch and athlete two completes the 500m row, etc. If the non-working athlete has to drop the KB’s and rest, the rowing athlete must stop rowing until they have reestablished the hold.


III. Accessory, Recovery, Community

Mash forearms, elbows, biceps, triceps

Crossfit Enhance