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KB Rows, Waiters Carry, and Push Presses

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KB Rows, Waiters Carry, and Push Presses

Today’s WOD  KB Rows, Waiters Carry, and Push Presses SWOD Three sets of: Single-Arm Dumbbell Row x 8-10 reps Rest 30 seconds Alternating Lateral Lunge x 8-10 reps each Rest 30 seconds Waiter Walk x Across Gym and Back: Switch Rest 30 seconds Mountain Climbers x 30 reps Rest 30 seconds KB Rows, Waiters Carry, and Push Presses. Galveston's CrossFit Tidal Wave Cues for the waiter carry:

  • Squeeze the dumbbell tightly and push press into position
  • Lock the weight overhead
  • Squeeze abs and glutes throughout entire movement
  • Maintain neutral pelvis
You will use a much lighter dumbbell for this carry variation. Start with a fairly short distance and focus on using proper form at first; about 30 yards for five carries per arm is a good place to begin. WOD 2 Min Running Clock 5 Box Jumps (30/24) Push Press (95/65) KB Rows, Waiters Carry, and Push Presses. Galveston's CrossFit Tidal Wave KB Rows, Waiters Carry, and Push Presses. Galveston's CrossFit Tidal Wave Presses for Score/ 3 Rounds Push Press Tips -Feet Under Hips -Shoulder Width Grip -Elbows in Front -Flex at Hips and Knees -Drive Bar Over Head to Full Extension -Shrug Shoulders]]>

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Shaun McCrary
Shaun McCrary
Fitness program Tidal Wave is a 10,000 sq. ft. complex located in the historic downtown Strand district of Galveston. We are the largest fitness program Facility in Galveston County. Our building is equipped with showers for those looking to work out before work or during the lunch rush. With 10 available class times a day, multiple specialty classes, and a historic location fitness program Tidal Wave offers you a professional and fun atmosphere to start your fitness journey.

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