CrossFit PPG – CrossFit
Coach Led Warmup (No Measure)
Metcon (AMRAP – Rounds)
Teams of 2, 1 deck of cards, 20 min on the clock.
One member of each team pulls a card and performs the exercise and number of reps shown on the card.
Spade- Sit-ups
Club- Air Squat
Heart- Push-up
Diamond- DU (2 to 1 singles)
1-10 face value reps
Jack- 12 reps
Queen- 14 reps
King- 16 reps
Ace- 20 reps
Jack- entire team runs a 400
Team members can jump in to help, if needed. No counting, just 20 min of good old fashion sweating to feel better.
COOL DOWN (No Measure)
Coach Led stretches and mobility