033120
CrossFit Beyond Parallel – CrossFit
Metcon
Metcon (Time)
Deck Of Cards Tuesday!
cards 1-10(do the movement that goes with the suit and reps on the card)
Hearts- chair dips
Diamonds- goblet squats(backpack, DB or KB) (FS at 95/65 can be subbed)
Clubs- v ups or tuck crunches
Spades – renegade row or SA row if you only have 1 DB or KB. Reps will be on each arm
Jacks and queens – 200m or :40 run
kings and Aces – 3 burpee samplers
NO JOKERS
Accessory
Warm-up (No Measure)
Biceps, Triceps and abs
Use any objects you have
4 sets
10 curls
10 tricep ext over head
10 weighted sit ups