CrossFit Ballwin – CrossFit
830am Class VS. 10am Class: For time completion
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
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.