WOD: Adobe & Fallon House — Ring Rows, KB Taters, Farmer's Carry
Saturday, May 23, 2026 | CrossFit MYO, San Jose CA
The Workout
Adobe & Fallon House
20min AMRAP 20 Ring Rows 20 KB Taters (24/16kg) 200m KB Farmer’s Carry (24/16kg)
Score type: Rounds + Reps
What Makes This Workout Effective
Today’s AMRAP targets posterior chain endurance and grip strength by pairing horizontal pulling with weighted carries. This combination increases metabolic demand while building the functional stability required to move heavy loads over distance.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Ring Rows (full horizontal), KB Taters 24/16kg, Farmer’s Carry 24/16kg |
| Scaled | Incline Ring Rows (feet on floor, body at 45°), KB Taters 16/12kg, Farmer’s Carry 16/12kg |
| Beginner | Banded or TRX rows, KB Taters 12/8kg, Farmer’s Carry 12/8kg — shorten carry to 100m if needed |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Dynamic stretching and heart rate elevation. |
| Skill/Strength | 20 min | Movement prep and technical review. |
| WOD | ~20 min | The main metabolic conditioning piece. |
| Cooldown | 10 min | Recovery and mobility. |
FAQ
Q: How do I maintain a neutral spine during the KB Taters? A: Keep your core braced and hips hinged, ensuring the kettlebell stays close to your midline to avoid rounding your lower back.
Q: How should I scale the Farmer’s Carry if my grip fails before 200m? A: Switch to a lighter pair of kettlebells or break the distance into smaller, manageable segments with short resets.
Q: I’ve never done Ring Rows; how do I adjust the difficulty? A: Simply change your foot position; walking your feet further forward under the rings increases the resistance, while stepping back makes it easier.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136