CrossFit Armed – CrossFit
Warm-up (No Measure)
5 rounds
30 seconds AB
30 seconds plank hold
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 = pull-ups
Diamonds = push-ups
Clubs = air squats
Spades = situps
Joker = 25 burpees
Jacks, Queens, Kings = 10 reps
Ace = 11 reps
35 minute cap
