Tuesday, January 10, 2012

CrossFit Deck of Cards

Front Squat

Deck of Cards Workout
using a deck of cards, each athlete will draw from the Deck and choose the team's fate
The amount of the card equals the # of reps
The different suites of the card will = the exercise

Spades = Dumbell Push Press
Clubs  = KettleBell Swings
Hearts = Mountain Climbers
Diamonds = Hollow Rocks or Hip Thrusters
Jack = Coaches Choice
Queen = Ladies only 12 times
King = Guys only 12 times

Example: if someone draws a 9 of Clubs, then the entire group will perform 9 kettlebell swings

Max jump rope 2 minutes or
Max burpees

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