IT IS ON!
Partner Warm ups
10 Kip Swings on Pull up bars
While partners holds bottom positions of air squat
Circle Med ball pass
CrossFit DODGE BALL!
In keeping with CrossFit's recommendation to "regularly learn and play new sports", we will be using CrossFit Dodgeball for our WOD tonight.
We will divide into two to three teams. The rules are the same as regular dodgeball, with a few exceptions. If you get hit with a ball, you are not out of the game completely, you just have to perform an exercise associated with the color of the ball you got hit with to get back in. We will have multiple colors out there and they all represent a movement. For example: maybe red=5 burpees, green= 12 KB swings, orange= 15 Squats, etc... If you catch another person's throw, the thrower has to perform double the reps in order to get back into the game. If you hit someone in the head, YOU have to perform 3x the reps. We will play multiple games throughout the class using soft foam balls (no headgear needed) :-)