Group: 3 in 3
Jumping Jacks
Air squats
In-place lunge
WoD: For time: “Deck of Cards”
Hearts: Abmat Sit-ups
Spades: In-place Lunge
Diamonds: Air Squats
Clubs: Double Unders or x3 Singles
Jokers: 400m run with partner
Coach’s Notes: Go here -> https://crossfitdynamo.com/movement-instruction/ for a refresher on any of the movements above.
MOB: Roll Posterior Chain, Quads / Lax Glutes