CrossFit Armed – CrossFit
Metcon (Time)
In-home WOD
When Coach K flips over a card then each athlete completes the prescribed exercise for the number of repetitions on the card. When the last athlete finishes, the next card is flipped. Continue until deck is gone.
Hearts = kettlebell swings
Diamonds = low to high planks
Clubs = air squats
Spades = single leg V-ups
Joker = 25 burpees
Jacks, Queens, Kings = 10 reps
Ace = 11 reps
Metcon (Time)
In-home WOD
When Coach K flips over a card then each athlete completes the prescribed exercise for the number of repetitions on the card. When the last athlete finishes, the next card is flipped. Continue until deck is gone.
Hearts = kettlebell swings
Diamonds = low to high planks
Clubs = air squats
Spades = single leg V-ups
Joker = 25 burpees
Jacks, Queens, Kings = 10 reps
Ace = 11 reps
