Bring a Friend- This Saturday June 5th. All classes. Deck of Cards

Crossfit NWA – CrossFit

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Warm-up (No Measure)


1. High Knee Karaoke

2. Over Curdle

3. Knee to Chest

4 Figure Four

5. Lunge + Twist

6. Toe Touch

7. High Knees

8. Butt Kickers

9. Side Step/Shuffle

10. Side Step + Jump’n Jacks


Workout Prep

Metcon (AMRAP – Rounds and Reps)

“Deck of Cards”

2 Person Teams

As many cards as possible in 25:00

Hearts – Wallballs

Diamonds – Single DB Step Ups 24/20

45-50/35# (anystyle hold)

Clubs- Hang Power Cleans ( 40-45% of 1 RM)

Spades- Pull Ups

Joker #1 RX 50 Shuttle Runs (S) 30 shuttle runs

Joker #2 100 MB Sit Ups

Ace – 21 reps

King- 15 reps

Queen- 14 reps

Jacks – 13 reps
During this workout you’ll get a set of playing cards and needed equipment. Each suit is assigned a certain movement. The number of the card is how many reps you’ll do, the suit determines movement.

Split reps as needed.


Subs as Needed

*Ring Rows

*DB Hang Power Cleans

BW Step Ups or light load

Regular Sit Ups

Shuttle Runs or 50 Calories Row/Bike