Friday 10/12/2018 — Crossfitcove

Friday 10/12/2018



“Big Helen and a D-ball”

4 Rounds for Time:

400 M Run x 2 (partner relay style)

42 KB Swings

24 Pull ups

12 D-ball Over the Shoulder


*35 min Cap


Fitness-  35/26

Performance-  53/35

Open-  70/53


P/PP Scales:

Sub 2 minute bike or row

Russian KB swings

Sub ring rows for pull ups

Use slam balls (20# or 30#) for dballs (smaller and easier to pick up w/ a belly!)


Coach’s Tip:  Reintroducing the D-Ball today.  Coaches will go over how to lift them most effectively.  Split all the work up however you want (minus the run).

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