CrossFit Ballwin – CrossFit
Warm Up # 4 (Step Ups) (No Measure)
20/20 x Step Ups
3/3 x Turkish Get Ups
20 x Kettlebell Swings
10 x Push Ups
Stretches: Banded Hip Flexor, Single Leg Flexion, T-Spine/Twist
“Deck of Cards”
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 = Plank Run (L / R= 1)
**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!