Wod's

Thursday 07.28.16

Announcements:

1) Reminder: Our Yoga class is every Saturday morning at 8:30am! A vigorous Power Vinyasa flow with attention to detail in alignment and body mechanics. Various breathing techniques and stretching of injury prone areas are incorporated in the practice and a well-deserved rest at the end! All levels welcome - beginners, weekend warriors and Crossfit powerhouses!

CrossFit WOD

"Deck of Cards"

Numbers represent repetitions (Face cards = 10)

Suits represent the movement

Diamonds = Goblet Squats (53/35)

Hearts = Abmat Sit-Ups

Spades = KB Swings (53/35)

Clubs = Burpees

Joker = 200 m Run

Cards will be flipped over one at a time. Entire class completes the repetitions before the next card is flipped. Your score is the time it takes for your entire class to finish.

Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com