Hammonasset Conditioning + Fitness – CrossFit
Warm-up
50 Meter Run
Pick a Card
*Card Corresponds to Warmup Movement and Number of Reps:*
**Hearts**: Air Squats
**Spades**: Mountain Climbers (Each Side)
**Clubs**: Reverse Lunges
**Diamonds**: Hollow Hold Seconds
Mobility
Chest Stretch: 1 Minute
Kettlebell Calf Smash: 45 Seconds Each Side
Up Dog: 30 Seconds
Metcon
Metcon (No Measure)
52 Cards
Hearts: Kettlebell Swings (53/35)
Spades: Burpees
Clubs: AbMat Sit-Ups
Diamonds: Goblet Squats (53/35)
Aces: 200 Meter Run
* 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
* 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
* 20/14 Calorie Bike
