Honey Badger Gym – CrossFit

Warm-up (No Measure)

AMRAP 8:

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

Chest Stretch x 1 minute

KB calf smash x 45s each side

Up dog x 30 seconds

Metcon (Time)

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 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*

There is the option to scale the weight or the reps

For example, if we know 8-10 burpees will take forever, never do more than 7 reps