spend 10 minutes on double under technique
10 Air Squats
7 shoulder press front and back bare bar
5 Ring Dips
if you can do a ring muscle up, get a few in before you start the workout. This is also a great time to work on Ring Muscle up technique!
WOD This workout is a test and a cooker! If you cannot do "Karen" in under 9 minutes, use a Wallball weight that allows you to do so. If you are unable to do Muscle ups, cycle between pull ups and ring dips at your normal scaling until you have achieved 90 reps combined or time runs out. Keep track of your scaling and scores for future reference.
CrossFit Open 12.4
AMRAP in 12 minutes
150 Wall Balls (20/14 lb)
90 Double Unders
30 Muscle Up
2 minutes banded shoulder stretch each side
5 minutes rolling out your calves. Use the top of a loaded bar bell if you are brave!
10 minute stretches Hamstrings and Hip flexors
Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.
Row 1000 Meters then:
GHD Sit Ups
808 4th Ave N