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CrossFit Belleville – WOD

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Warm up/Mobility

AMRAP 8:

100 Meter Run

then

Pick a Card

**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

Gymnastics

EMOM 8

ODD: 30sec Handstand Hold

EVEN: 5-8 Pull ups (30sec work max)

Metcon

Deck of Cards (Time)

52 Cards

Hearts: Kettlebell Swings (53/35)

Spades: Burpees

Clubs: AbMat Sit-Ups

Diamonds: Goblet Squats (53/35)

Aces: 200 Meter Run

*Classes can be divided into teams or do the wod as a whole.

* Number and suit will tell you rep count and movement

* Face Cards are 10 and Aces are 200 Meter Runs

* Jokers aren’t used

* Workout ends when class/teams makes it through every card

*30min cap

Extra Credit

Banded Alphabet 2 sets