CrossFit Ballwin – CrossFit
Warm Up # 2 (60 Sec) (No Measure)
Perform 60 seconds of each movement, then stretch. Keep movements to a moderate pace.
Alternating Step Ups
1 Lap Run
Strength & Skill
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.