Cardio CrossFit WOD, February 8, 2020

08 Feb, 2020

CFC 2.8.20

Deck of Cards

With a Full deck of cards (Jokers included) draw one card at a time.
Class performs the exercise that is assigned to each card:

Hearts – Push Ups
Diamonds – Sit Ups
Clubs – Squats
Spades – Burpees

For example: 4 of Clubs = 4 Squats

Face Cards = 10 reps
Ace = 11 reps
Joker = Repeat last card + 200m run

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Previous WODs

Daily Workout - Thu, Nov 24

Metcon

200m Run

Complete 3 sets of:

8/side Banded External Rotations (elbow to trunk)

8/side Banded External Rotation (elbow high)

8 Narrow Push Ups

8 Empty Barbell Bench Press (building through sets)

Bench Press (Complete 5 sets of 5 reps at: 60-70-75-80-85% of 1RM)

Bench Press (Complete 1 set for max reps at 95% of 1RM)

Metcon (Calories)

Partner AMRAP x 20 mins:

A - Max Calorie Assault Bike / Rower

B - Complete 2 sets of the following:

5 Deficit HSPUs / Kipping HSPUs / DB Press / Push Ups

10 C2B Pull Ups / Pull Ups / Ring Rows

15 Air Squats

Switch when 2 sets are complete.

Metcon

Complete 2 sets of:

20 Alternating DB Curls

Optional Extra Work

AQAP complete:

30 Push Ups

15 Wall Walks

10 Rope Climbs

15 Wall Walks

30 Push Ups

Complete 3 sets of:

15 DB Reverse Flys

15 Incline Bench Prone Trap Raises

Rest 2 mins

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