• CFC 2014.5.31

    Main – Cardio CrossFit Metcon (No Measure) “Deck of Cards” Hearts = Push Ups Clubs = Squats Diamonds = Sit Ups Spades = Burpees 1-10 = Number of reps Face Cards = 10 reps Ace = 11 Reps Joker = 5 of each exercise

  • 2014.5.30

    Main – Daily Workout Metcon (Time) As quickly as possible complete: 400m Run 20 Handstand Push-ups 20 Pull-ups 20 Deadlifts (135/95) 400m Run 10 Handstand Push-ups 10 Pull-ups 10 Deadlifts (135/95) 400m Run 5 Handstand Push-ups 5 Pull-ups 5 Deadlifts (135/95)

  • CFC 2014.5.29

    Main – Cardio CrossFit Metcon (AMRAP – Reps) 16 Minute Interval Workout 24 Rounds of 30 sec work, 10 sec rest as you work through the following exercises: Tuck Jumps Reptile Push Ups High Knees Jumping Lunges Burpees Hollow Rocks