CrossFit Ballwin – CrossFit

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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


Metcon (Time)

“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!