CFPC – CrossFit
Dodgeball and Protect the Pizza (No Measure)
Dodgeball- best of 5 games, losing team does 25 burpees! Split gym in half, each team begins with half the balls. No crossing the center line or using tbe rig for coved.
Protect your pizza-
3 games, last man standing does no burpees- all others perform 10 burpees to the side.
Begin with abmat on palm of hand, like a pizza delivery box. On 3, 2, 1, Go- try to knock other players mat down while protecting your own. Can only has your free hand to attempt to hit others abmats.
A1) Bench press x6 reps
A2) Single arm RDL x8 per arm
Rest 1 min between all sets
A1: Bench Press (4×6)
Perform sets in 70-80% range. Alternate sets of bench press and RDLs.
A2: Single arm RDL (4x(8+8))
Begin with weight in one hand and standing tall. Slowly lower weight as low as possible while maintaining a tight midline, and extending the same leg behind you.
Complete 8 reps per side each set
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
15 Slam balls
20 alternating dumbbell snatch
50′ Overhead Plate lunges
*every 5’=1 rep