Monday 6/23/2014 CrossFit Workout of the day
Warm up
“Fun w balls on a Monday ”
Partner up and perform the following for 20 team reps
2 sets
Chest pass
Squat and toss
Squat hold and toss
Hip toss
Toss and sprint
Burpee and toss
Duck walk and pass
Strength/Skill
OHS
3-3-3-3-3
Training
BenchMark
“KAREN”
For time
150 WB’s (20/14) (9/10ft target)
Scale options
Scale weight on ball
Scale #of reps
Mobility focus
Quads and Hip flexors
2014 06 22
Balls to the wall, hate Karen. 9:40 @ 12
Awesome job 530! Missed my Monday morning crew!
Interesting walk to work today after doing 150WB.
6:55min
Toight as a tiger
Way to go Kimber & Ulf!! Karen is brutal!!
9:53 Rx, may not be able to walk for the rest of the week. I was fine at 6:30, but now I feel it
5:42 @ RX.
oh my god Mel.
Let’s just say I doubled that at RX…and maybe then some.
Karen, you were worse than I thought you would be and that’s saying something considering I dreaded you all day… 9.05rx
(Carissa, you are officially my hero with that 20# ball…craziness.)
My balls hurt…. Balls of my feet of course.
8:30RX. Completely smoked.
Karen was officially my first RX workout. I guess she’ll always have a special place in my heart. 8:37.