Deck of Cards

Hammonasset CrossFit – CrossFit

Warm-up

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

Mobility

Chest Stretch: 1 Minute

Kettlebell Calf Smash: 45 Seconds Each Side

Up Dog: 30 Seconds

Metcon

Metcon (No Measure)

52 Cards

Hearts: Kettlebell Swings (53/35)

Spades: Burpees

Clubs: AbMat Sit-Ups

Diamonds: Goblet Squats (53/35)

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

* There is the option to scale the weight or the reps

* For example, if an athlete knows 8-10 burpees will take forever, never do more than 7 reps

* If Unable to Run:

* 250 Meter Row

* 20/14 Calorie Bike

Group Stretch

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