CrossFit Ballwin – CrossFit

830am Class VS. 10am Class: For time completion

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Warm Up #6 (Run) (No Measure)

Run 2 Laps

15 x Air Squats

10 x Push Ups

5 x Pull Ups

30 sec Hollow Hold


Metcon (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 Plate Run (45/25)

*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.