CFPC – CrossFit

Warm-up

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.

Weightlifting

4 rounds:

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

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

15 Slam balls

20 alternating dumbbell snatch

50′ Overhead Plate lunges

*every 5’=1 rep