CrossFit Ballwin – CrossFit
Jason Hoffman
Warm-up
Group Warm – Push Up Focus (No Measure)
:20 seconds Jumping Jacks
5 Push-ups
:20 seconds Spidermans
4 Push-ups
:20 seconds Samson Stretch
3 Push-ups
:20 seconds Air Squats
2 Push-ups
:20 seconds Knuckle Draggers
1 Push-up
:20 seconds Jumping Jacks
Metcon
Metcon (Time)
“Deck The Halls”
*Using a deck of cards, each number represents repetitions (Face cards = 10)
Suit represents the movement.
Rx
Hearts = AbMat Sit-Ups
Diamonds = Box Jumps (24/20″)
Spades = Jump Lunge (L/R=1)
Clubs = Burpees
Jokers = 500m Row (each)
Rx+
Hearts = Toes to Bar
Diamonds = Box Jumps (30/24″)
Spades = Wt’d Jump Lunge (25’s/15’s; Reps L/R=1)
Clubs = Burpee Pull-Up
Jokers = 1 mile Bike (each)
*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.