At-Home Workout 3/19/20

CrossFit Springfield – Group WOD

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Warm-up

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

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