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