05-15-2015 "Deck of cards"


New Website: www.crossfit-yelm.com

Warm-up:
Row/bike/run on you own
As a group 5 mins into class:

10 air squats
10 push ups
10 hollow rocks
10 pvc pass throughs
10 pvc good mornings

Mobility for 5 minutes of your choice

Skill/Strength: 15 minutes into class as a group
10 Minute alternating EMOM
2 Squat Cleans
15 Kb Swings

Metcon: 30 minutes into class as a group
Deck of cards with a partner
On partner runs 200 meters, the other is inside flipping over cards

Hearts = Push ups
Spades = box jumps
Clubs = squats
Diamonds = sit ups
Face cards = 10 reps
Aces = 15 reps
Jokers = 15 Burpees

Switch partners when they return from run, working until they've pulled every card from the deck and both partners are in the building.


CrossFit Yelm