**Last day of Deload Week**
**If you are doing the competition this weekend, don’t do Karen!
GROUP PREP
5 min cardio of choice
10 Air Squats
10 Plate Press
10 Plate Squats
10 Plate Rotation Around the Head
10 Plate Thrusters
1 min Handstand Hold or Plank
STRENGTH
3 sets of 5 each
Single Leg KB RDLs
3 sets of 5 each
Single Arm KB Bent Rows
WOD
Two Options for today’s workout
Option 1)
Karen”
150 Wallballs for Time 20/14 – 10’/9′
We will be judging each other again on this workout, only if going for the board– Movement standards: full squat depth (hip crease below the top of the knee) and Wallball must be at or above the white line for ladies and the blue line for guys (ball must touch that color).
*Karen is a very high volume workout. Please don’t do all of the reps if you have been gone for awhile or are just starting CrossFit. Pick a smaller Rep scheme with built in breaks.
Option 2)
2000m Row or 1 Mile Bike
*Either for time, or for recovery
NOT OPTIONAL- MOBILITY
5 minute of Foam Rolling
5 Minutes Stretching – Coach’s Choice
CrossFit Reserve 