CrossFit Now – CrossFit
WOD
“Hot Rod”ROW DU RKBS ST (AMRAP – Rounds and Reps)
“Hot Rod”
AMRAP 18:
Buy-In: 2000m Row
AMRAP In Time Remaining:
50 Double Unders
35 Russian Kettlebell Swings
20 Shoulder Taps
75 Singles
RX+-Same as RX
RX-53/35#
50-59 -35/26#, 75 singles
60+-26/18# 50 singles
Basics-500m Row then 9 AMRAP,50 Singles, Light KB
DESCRIPTION
Today’s medium-long AMRAP 18 begins with a “buy-in” 2000m Row
The row only happens one time at the start of the workout
With whatever time remains in the workout following the row, you’ll complete as many rounds as you can of double unders, kettlebell swings and shoulder taps
Your score will be the total number of rounds and reps of those 3 stations
You can expect the row to take between 6-9 minutes, giving you about 9-12 minutes to work through the scored portion of the workout
DOUBLE UNDERS
Choose a rep number or variation that allows you to complete this station in right around 1 minute
RUSSIAN KETTLEBELL SWINGS
These kettlebell swings just require you to bring the kettlebell to eye level, not over head. Choose a weight that you can complete 35 unbroken when fresh.
SHOULDER TAPS
After the Double Unders and RKBS your shoulders will be fatigued making this movement that much harder. Focus on keeping a tight core while alternating touching the shoulder using the opposite hand