Last night we did another one of the CrossFit "Girl" workouts....Karen. Karen is 150 Wall Balls for time. Women use a 14 lb medicine ball and guys a 20 lb, break up the 150 reps however you want and remember to go below parellel on each squat. This is a quick workout, average time for our group last night was in the 6 to 8 minute range.
WOD
"Karen"
150 Wall Balls for time.
After this we used a deck of cards for 15 minutes of squats, sit ups , push ups, and pull ups
Diamonds = Pull ups
Hearts = Push ups
Spades = sit ups
Clubs = Squats
the value of the card equals the # of reps you do. Face cards are 10 and aces are 11 reps, jokers are 50 reps of your choice.
Pull cards for 15 minutes.
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