CrossFit Ballwin – CrossFit

View Public Whiteboard

Warm Up

Metcon (Time)

Each Suit will be assigned a movement

Hearts = Kettlebell Swings

Clubs = Calories on Erg

Diamonds = Goblet Squats

Spades = Push-ups

One card is flipped at a time. Each person will complete the number on the card.

Face cards are worth 10.

Aces are worth 11

Jokers are 10 burpees