CrossFit Bridgemill – POWER Kids

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Power Kids Warm up #3 (No Measure)

3 Rounds

10 Jumping Jacks

10 Squat Jumps

10 Burpees


10 Sit ups

10 Push ups


L sit holds on bar, broad jumps

PK Burpee Hop (AMRAP – Rounds and Reps)

AMRAP in a given amount of time of

5 Single leg hops on right leg (aim for 1 yd each)

5 Burpees

5 Single leg hops on the left leg (aim for 1 yd each)

5 Handstand kick ups


hot potato -form a circle and everyone start passing the med ball. when music stops the person with the med ball gets to sit out and perform a wall sit or something else while the game proceeds.

Cool Down



This is Middle School Strength ONLY

Deadlift (4 X 8)

Build slow, work on learning technique. DO NOT stress the body.

Shoulder Press (4 X 8)

Should be relatively light all the way. Look for instability at the top at reps 6-8, a little waiver will tell you that we are at the right weight for the athlete.

Front Squat (4 X 4)

Spend time in the bottom, getting used to being on the heels, and elbows high with straight back.