Workout 8.23.14

Nickname: The odds are good

Main – Gymnastics

You will select cards from the deck until you have 3 different suits. The suit refers to the movement and the number refers to the reps. Aces are 11 and face cards are 10.

Clubs: hspu
Hearts: burpees
Spades: muscle ups
Diamonds: ab mat sit ups

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Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength

Weighted Ring Dips (1-1-1-1-1-1)

WOD

Metcon (AMRAP – Rounds and Reps)

15 min deck results

Feature Video

CrossFit Class Workout