Girl WOD
Karen
Bodyweight
Target Time
Sub-8 min (Elite), Under 12 min (Competitive), Under 18 min (Recreational)
WOD Description
Complete 150 Wall Ball Shots as fast as possible.
150 Wall Ball Shot (9kg/6kg) for time
Target height: 3 m / 2.7 m
Key Movements
Scaling Options
• Wall Ball: 9kg → 6kg → 4kg
• Target: height can be adjusted
• Break sets: 10×15 or 15×10 is recommended
About Karen
Girl WODs are CrossFit's classic named benchmark workouts. The workout never changes, so repeating it every few months is a clean way to measure whether your fitness is improving.
Pacing strategy
For a For Time workout, break big sets early and on purpose with short rests instead of failing mid-set. Keep transitions between movements quick and go unbroken only on the movements you are strongest at.
#Wall Ball#Lower Body#Endurance