02-13-2015 "Deck of cards"

New Website: www.crossfit-yelm.com

Today is open gym during any class times so use this time to make up a strength or a wod that you really wanted to do.

Warm-up:
bike or jump rope for 2 mins
High knees down and back
side shuffle down and back x2
crab crawl down High kick back

Mobility and stretch for 5 minutes

Skill/Strength: Power Cleans 1-1-1-1-1


Partner Metcon:
Deck of cards

Grab a partner and go for time.  
One partner is running 200 meters
2nd partner is flipping cards, # on card is the reps, Face cards=10 and Aces=15, Jokers=15 Burpees
Every card must be done and both partners are in the building

Hearts= push-ups
Spades= Box jumps
Clubs= squats
Diamonds= sit-ups





CrossFit Yelm