Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 8:
50 Meter Run
Each person 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
MOBILITY
Chest Stretch on rig: 1 Minute
Up Dog: 30 Seconds
General Fitness
Metcon (Time)
For Time:
52 Cards
Hearts: Kettlebell Swings (53/35)
Spades: Burpees
Clubs: AbMat Sit-Ups
Diamonds: Goblet Squats (53/35)
Aces: 200 Meter Run
* Split class into two teams
* One person on each team draws a card from their deck
* Number and suit will tell you rep count and movement
* Draw next card when all athletes on your team 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 team makes it through every card
* Adapt your pace to your team
* Find a nice middle ground that allows the whole team be ready to attack the next card