Warm up:
Warmy+
Head out to the field and run 4 laps
Xfit WOD:
Deck of Cards WOD
2 or 4 person teams
30 min AMRAP
Hearts – HRPU’s
Spades – Sit-ups
Diamonds – Knee to elbows
Clubs –Squats
*Face cards (Jacks, Queens, Kings)- 10 reps
*Aces- 11 reps
*If anyone can bring an extra deck of cards that would be helpful.
Each team will start the workout with a deck of cards. At 3,2,1, Go, the first team member will flip over the top card and complete the reps and the movement dictated by the suit and number on the card. For example, if team member 1 flips over a 10 of Diamonds, then they would complete 10 reps of knees to elbows. Team member 2 must wait until their partner has completed all of the reps on that card before they can flip over the next card. This alternating rotation will continue until the 30 minutes are up or the deck is completed.
If a Joker card is flipped over, both partners must do 10 burpees.
Pull up work;
5×10
No comments yet.