Hit the Deck!

Hammonasset CrossFit – Boxcamp

Warm-up (No Measure)

Group Warm-Up

2 Rounds: 30 sec each mvmnt

Jump Rope

Air Squats to Med Ball

Ball Slams

Mod Burpee w/ Slow Push Up

Reverse Lunges

Sit Ups

Metcon (No Measure)

Deck Of Cards

Round 1:

Hearts=Burpees

Diamonds=DB Snatch

Clubs=Push Ups

Spades=Air Squats

Joker= 400m Run

Round 2:

Hearts=Ball Slams

Diamonds=Wall Ball Sit Ups

Clubs=Renegade Rows

Spades=Box Step Overs

Joker=150 Jump Rope Singles (50 DUs)

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