CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x
side shuffle down and back
10 jumping lunges
20 hollowrocks
10 supermans
10 low to high planks
Metcon (Time)
Teams of 2, 3 or 4 will each receive a deck of cards. One athlete flips over a card then each member of the team 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 = box jumps 24/20
Diamonds = kettlebell swings 55/35
Clubs = overhead plate weighted lunges 45/25
Spades = sit-ups
Joker = 25 burpees
Jacks, Queens, Kings = 10 reps
Ace = 11 reps
35 minute cap
