CrossFit Ballwin – CrossFit
A Friend In Need
Warm-up
Warm Up #5 (Row) (No Measure)
Complete 2 rounds
Row 300m
15/15 x Step Ups
10 x Bent Rows
10 x Push Ups
10 x Hang Cleans
2/2 x Turkish Getup
Metcon
52 Card Pick-Up (Time)
52 Card Pick-Up
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 = 400m Run
*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.