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5/23/15

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CrossFit Algiers – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (No Measure)

Deck of Cards
Spades: Sit ups

Diamonds: Squats

Clubs: Push ups

Hearts: Burpees

Numbers: The number of reps that must be done.

Jacks: 10 reps

Queens: 12 reps

Kings: 14 reps

Aces: 20 reps

New athletes: scale to every other or every third card and/or half number of reps.

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