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Most Recent Benchmark:
CrossFit Open 26.2 on Mar 8, 2026 (4 days ago)

CrossFit 20241024

KAREN

CrossFit 20241024

(No Results Tracked)
WARM-UP:
200m walk
20 jumping jacks
20 mountain climbers
10 air squats
20 plank jacks
20 plank tucks
10 wide-stance air squats

1 set:
5 elbow-to-instep/leg
10 alternating scorpion stretches
10 lying hip crossovers
10 alternating Samson stretches

Every :30 for 10 sets:
1 wall-facing squat
– Hold the bottom for :05 before standing

SKILL/STRENGTH: 8 sets
:20 weighted sit-ups
:10 rest

BENCHMARK WOD 'KAREN'! For Time
Rx:
STIMULUS 4:00-10:00
150 wall-balls (20/14)

Rx2 100 wall-balls
Rx3 75 wall-balls (10/8)

– Put score under 'KAREN' tab

MODIFICATIONS:
-Wall-balls, if want to maintain volume but can't consistently hit height, reduce height and/or weight

STIMULUS NOTES:
4:00-10:00
15+ reps per minute

STRETCHING:
1:00 couch stretch/leg