Wellness Revolution CrossFit – CrossFit

“What you resist, persists.”

If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely.

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Metcon

Metcon (Time)

ESSENTIALS

For Time:

52 Cards

Hearts: Kettlebell Swings (35/26)

Spades: Burpees (7 or less; 8+ = 7 reps each time)

Clubs: AbMat Sit-Ups

Diamonds: Goblet Squats (35/26)

Aces: 100 Meter Run
–The whole class operates as one team

–Coach starts by picking a card

–Number & suit will tell you rep count & movement

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

–Face Cards are 10

–Jokers aren’t used

–Workout ends when class makes it through every card

Metcon (Time)

FITNESS

For Time:

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 & suit will tell you rep count & movement

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

–Face Cards are 10

–Jokers aren’t used

–Workout ends when class makes it through every card

Metcon (Time)

PERFORMANCE

For Time:

52 Cards

Hearts: Kettlebell Swings (70/53)

Spades: Burpees

Clubs: GHD Sit-Ups

Diamonds: Goblet Squats (70/53)

Aces: 200 Meter Run
–The whole class operates as one team

–Coach starts by picking a card

–Number & suit will tell you rep count & movement

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

–Face Cards are 10

–Jokers aren’t used

–Workout ends when class makes it through every card