3/12/14

3/12/14

Main – CrossFit

Endurance

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.

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