2/9/19

Training Pit CrossFit (Hollywood, FL) – CrossFit

dodgeball (No Measure)

balls start in the middle. Both sides will run (or bear crawl or crab walk depending on coach) to middle to get the balls. Everyone must go back 8 feet behind center to their team’s side to be able to throw the ball to opposite team.

Rules:

1) Get hit = 2 burpees

2) caught ball from your throw = 4 burpees

3) you can get hit while doing burpees, so do them fast. Cannot hide throughout game to avoid playing/being hit

4) if you’re hoarding dodgeballs and get hit, you’ll do 2 burpees for every ball you’re holding

5) hit computer or tv = 5 burpees

**cannot throw within 8 feet of center cones.

Metcon (AMRAP – Reps)

AMRAP 15

P1 – Bikes or Rows (for cals)

P2 – 5 Strict Pull-ups + 10 Honest Push-ups + 15 Air Squats

-5:00 Rest before next AMRAP-

*P2 is the pacesetter in both efforts

Add total calories to rounds (each round = 30 reps)

Metcon (AMRAP – Reps)

AMRAP x 15 MINUTES

P1 – Bike or Rows (for cals)

P2 – 5 Plate Bent Over Row + 10 Plate Ground to OH + 15 Plate Hops**

*P2 is the pacesetter in both efforts

**Plate hops, both feet on and off the plate at same time. Think fast feet.

Add total calories to rounds (each round = 30 reps)

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