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Reebok CrossFit Roppongi – CrossFit

Conditioning

Performance and Fitness

A: Metcon (Time)

“Deck of Cards”

For Time:

52 Cards

Hearts: Kettlebell Swings (53/35)

Spades: Burpees

Clubs: AbMat Sit-Ups

Diamonds: Goblet Squats (53/35)

Aces: 200 Meter Run
GENERAL

The whole class operates as one team

Coach starts by picking a card

Number and suit will tell you rep count and movement

Coach will pick next card when all athletes have completed the reps of the last movement

Face Cards are 10 and Aces are 200 Meter Runs

Jokers aren’t used

Workout ends when class makes it through every card

WEIGHTED MOVEMENTS

Choose weights you can go unbroken with throughout, even on the sets of 10*

LOGISTICS

There is the option to scale the weight or the reps

For example, if an athlete knows 8-10 burpees will take forever, never do more than 7 reps

If Unable to Run:

250 Meter Row

14/10 Bike

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