10-11APR18: CrossFit Poker!

NEW MOVEMENT:
Slam Ball Thrusters

TEAM WOD: ‘CrossFit Poker’
AMRAP 20:
In teams of 3 or 4, draw a card from your deck and have each teammate perform the movement and number of reps as indicated by suit and value. Continue to draw cards and complete rounds until 20 min is up. Your team score is the # of REPETITIONS fully completed before time runs out!

HEARTS: Hanging Knee Raises (ea)
DIAMONDS: Thrusters (ea)
CLUBS: Pele’s (ea, 1 rep = 1L + 1R)
SPADES: Row For Calories (each, but 2 rowers max/team)
JOKER: 10 burpees (ea)

Score: # Reps (yup, add ’em all up!)

CARD VALUES/# REPS:
Aces: 1 Rep
All # cards = Same # Reps
Face Cards (King, Queen, Jack) = 10 reps

7th GRADE PFT:
 TRUNK EXTENSOR STRENGTH & FLEXIBILITY TEST:
MALES & FEMAILES (12/13/14): 9-12 inches

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