Deck of Cards
Shuffle a standard deck of card and get ready to deal one card at a time.
Clubs = walking lunge (right step and left step counts as 1 rep)
Diamonds = pushups
Hearts = Pullups
Spades = Squats
Turn a card and perform that # of the exercise for that suit. Continue turning cards, with no rest between exercises, until the deck is done. When a joker appears, do 15 burpees.
Scaling - Aces = 1 for beginners and 11 for experienced CrossFitters.
Also, turn one or two cards face up slide them in the middle and/or 3/4 downin the deck. When these cards show, take a 30-60 second rest before continuing on.
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Thursday, August 2, 2007
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2 comments:
Diamond - Walking Lunge
Heart - Push-up
Club - Med Ball toss (6 lb.)
Spade - Snatch & Squat (wood pole)
2 Jokers
3 Breaks
Aces count for 11
35:40
Clubs-Walking Lunges
Diamond - Push-ups on toes
Hearts-Jump Pull-ups switch to body row when tired
Spades-Squats
Aces = 11
Joker = 15 Burpees
24:31
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