CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

AMRAP 8:

200 Meter Row Buy in

Pick a Card

Card Corresponds to Warmup Movement and Number of Reps:

Hearts: Air Squats

Spades: Mountain Climbers (Each Side)

Clubs: Reverse Lunges

Diamonds: Hollow Hold Seconds

Mobility

(12:00 – 15:00)

Chest Stretch: 1 Minute

Kettlebell Calf Smash: 45 Seconds Each Side

Up Dog: 30 Seconds

General

• The class splits into two teams and competes against each other using 2 different deck of cards. First to complete deck wins.

OR

The whole class operates as one team

• Coach starts by picking a card

• Number and suit will tell you rep count and movement

• Coach will pick next card when all athletes have completed the reps of the last movement

• Face Cards are 10 and Aces are 200 Meter Runs

• Jokers aren’t used

• Workout ends when class makes it through every card

Metcon

Deck Of Cards (Time)

For Time:

52 Cards

Hearts: Kettlebell Swings (53/35)

Spades: Burpees

Clubs: AbMat Sit-Ups

Diamonds: Goblet Squats (53/35)

Aces: 200 Meter Run
Aces: 250 Meter ROW