Posted by IN

Space Mountain

27 November 2015

Wentzville – CrossFit

70 – Warm Up (No Measure)

Row or Jump Rope

**** 2x****

10 overhead squats

5 walk outs

10 push ups

10 second Sampson stretch each leg

5 Ring Dips or Box Dips

5 Pull Ups

Couch Stretch

Metcon (Time)

Deck of Cards – Each class is a team

Number represents repetitions  (Face cards = 10)

Suit represents the movement.

Hearts = AbMat Sit-Ups

Diamonds = Goblet Squats (53/35)

Spades = Kettlebell Swings (53/35)

Clubs = Burpees

Jokers = Lunges

Cards are flipped over one at a time.

Entire class completes the repetitions before flipping the next card.

Score is the time it takes your class to make it through the deck!