CrossFit Springfield – Group WOD
5 minute Jog or dynamic stretches
Metcon (AMRAP – Reps)
22 Minute AMRAP:
“Deck of Cards WOD”
Score = Total Cards Completed in 22 Minutes.
Shuffle the deck. Flip over a card. Perform the associated suit and movement for reps = to the number on the card.
♦️= Prisoner Lunge Steps, R=1/L=2
♣️ = Air Bike Abs, R/L=1
♥️ = Jumping Jacks
♠️ = Mnt. Climbers, R/L=1
JOKERS = 20 Burpees
Face cards (Jack/Queen/King) = 15 reps.
Aces = 1