Warm-Up:
Coach’s choice
WOD prep:
Shuffle the deck
WOD:
Deck of Cards
Alternate movements each card.
1. Russian Kettlebell swings (Feel comfortable swinging 10 reps)
2. Med-ball partner pass x 2
3. Mountain climbers x 2
4. Double unders x 4 or single unders x 8.
Face cards = 10 reps
Jokers = 200 m run on turf
Suicide King 100 team calorie bike (Teams of 3 or 4)
Aces = 11
one eyed Jacks 10 Burpees
Random arrangement.
This is designed to be a FUN WOD.
Don’t stress!!
Post WOD:
Foam roll for 5 minutes
CFS Brief:
The 2019 CrossFit Open are here. We’ll do the Open workouts every Friday in classes and as an option on Mondays.
*CFS members are invited to receive 50% off anything at the Reebok Flagship store at their headquarters in Boston from 2/5/19 – 3/31/19.
You must show proof of membership to get in. You can simply log into Zen Planner and show them your latest membership fee on your phone.
And I thought that the CrossFit Gods had (1) mandated that burpees be part of every deck of cards WOD and (2) that Jana has to shuffle the deck so that every card required ten burpees. 🤣
Deck of Cards: “The Dirty 5:30” | 29:00 | Andrew, Becka, Joe, Deb (Bike Team #1), Matt, Shobhna, Jackie, Sara (Bike Team #2)
53# RKBS | 14# Med Ball Pass with Becka | 4 x Singles
Our deck was definitely fixed as it seemed like all of the RKBS were at least 9 reps and the singles were 72 or 80 reps. Naturally, I am expecting double unders to show up in time for the Open WOD tomorrow (assuming they are programmed). Thanks Frozen!!
Not to worry Ken…you’ll do 20 burpees in this one 🙂 It’s the jump rope that is going to sneak up on you.