Posted: 21st June 2014 by jruffing27 in Uncategorized
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Main – CrossFit

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Thruster Warm-Up (No Measure)

3 Rounds
10 Shoulder Press w/ PVC
10 Front Squats w/ PVC
10 Squat Jumps
10 Thrusters w/ PVC


Metcon (AMRAP – Reps)

Every 2 minutes for 30 minutes perform:
-Even: 5-10 HSPU
-Odd: 5-10 Pistol Squat

*If unable to perform the movement prescribed, perform a drill to build up to that movement instead.


Karena (AMRAP – Reps)

5 minutes to complete:
60 ab-mat sit-ups Buy-In followed by:
Max reps-wall ball 10 ft target/ 8 ft target
*Athlete chooses weight of wall ball
*Final score is weight of wall ball x wall ball reps

Note: Ab-mat sit-up is a buy-in and is not scored.


5- 10 Minutes Squat Hold (No Measure)

Roll out and stretch for 5-10 minutes (No Measure)

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