GROUP PREP:
300m row
10 PVC Good mornings
10 PVC back squat
10 side lunges with hold
30 sec goblet squat
Samson stretch
Strength:
5×5 Deadlift
5×10 Bulgarian split squat with 2 sec pause at the bottom (5 per leg)
WOD:
“Karen”
150 wall balls for time
20/14, 10’/9′
Or
“Karen’s sister”
75 wall balls for time
14/10, 9’/8′
Karen is a benchmark workout. If you are going for the board, you need a judge.
Movement standards:
☆Hip crease below top of knee on every squat☆
☆Correct wall ball weight- 20# for guys, 14# for ladies.
☆Ball must hit target height on every rep☆
Scale appropriately! Rx must meet movement standards. Scaled versions should make every effort to do so as well.
OPTIONAL POST WOD:
15 Barbell sit ups
15 cal bike
30 sec hollow hold
30 sec superman hold
30 sec plank on elbows
x2
CrossFit Reserve 