CrossFit Beyond Parallel – CrossFit
Deck Of Cards Tuesday!
cards 1-10(do the movement that goes with the suit and reps on the card)
Hearts- squat jumps
Diamonds- HSPU or HS hold for seconds
Clubs- V-ups or tuck crunches
Spades – Single Arm row(each arm)(can use a DB, KB, weighted bag, cement block or anything of weight)
Jacks and queens – 200m or :40 run
kings and Aces – 5 burpees
A: SL DB RDL (4 x 8 each leg)
can use kb or weighted object of choice. milk jug of sand or rocks would work well.
B: Glute Bridge (4 sets of 15)
can use any weight you find necessary or just body weight. A barbell could be used for half the reps at higher loads