Main – CrossFit
4x300m Row rest 1 Min every set
Floor Press (20 RM Floor Press. )
Work to the most weight you can floor press 20 times. This will be a bench mark we will repeat.
“Deck of Cards” (Time)
“Deck of Cards”
Flip over playing cards one at a time.
The suit represents the movement.
Hearts = Burpees
Diamonds = Sit ups
Spades = KBS – you choose the weight
Clubs = Air Squats
The number on the card represents the number of reps.
All face cards are 10 reps.
Aces are 20 reps.