Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
AMRAP 8:
50 Meter Run
Pick a Card
*Card Corresponds to Warmup Movement and Number of Reps:*
**Hearts**: Air Squats
**Spades**: Mountain Climbers (Each Side)
**Clubs**: Reverse Lunges
**Diamonds**: Hollow Hold Seconds
Workout
Metcon (Time)
For Time:
52 Cards
Hearts: Kettlebell Swings
Spades: Burpees
Clubs: AbMat Sit-Ups
Diamonds: Goblet Squats
Aces: 200 Meter Run
* The whole class operates as one team
* Coach starts by picking a card
* Number and suit will tell you rep count and movement
* Coach will pick next card when all athletes have completed the reps of the last movement
* Face Cards are 10 and Aces are 200 Meter Runs
* Jokers aren’t used
* Workout ends when class makes it through every card
Core
FIT Core 1 (No Measure)
4 Rounds:
20 Flutter Kicks with KB
20 Russian Twists with KB
30 sec Hollow Hold
Rest 1 min.