CrossFit Valley Center – CrossFit
TEAM WOD!
8:00 AM at the Gym – bring a friend!
Warm-up
The Throwback (No Measure)
400 m run
3 rounds:
10 leg swings
10 squats
10 push ups
10 sit ups
5 pull ups
5 dips
WOD
Metcon (Time)
Teams will each receive a deck of cards. One athlete flips over a card then each member of the team completes the prescribed exercise for the number of repetitions on the card. When the last athlete finishes, the next card is flipped. Continue until deck is gone.
Hearts = double unders (or 4x singles)
Diamonds = pull-ups
Clubs = jumping lunges
Spades = ball slams
Joker = 25 burpees
Jacks, Queens, Kings = 10 reps
Ace = 15 reps