Deck of Cards workout, for time
Spades - DB Thrusters
Clubs - Jumping Squats
Hearts - Pushups
Diamonds - Hanging knees to elbows
Jokers=10 Burpees
Turn over a card and perform that # of repetitions of the exercise for that suit. Continue turning cards, with no rest between exercises, until you are through the deck. When a joker appears, do 10 burpees.
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Scaling the workout - Aces = 1 rep for beginners and 11 reps for experienced CrossFitters. Also, turn two or three cards face up and slide them in the middle and/or 3/4 down in the deck. When these cards show, take a 30-60 second rest before continuing on.
Friday, April 18, 2008
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1 comment:
a.k.a. "the DoC combination that killed Sean."
32:11 w/30-lb. DBs.
In retrospect: 25s probably would have hurt less, but what's CrossFit without a little agony?
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