PK 9.1.15

CrossFit Bridgemill – POWER Kids

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POWER Kids Warm-up (No Measure)

bear crawl down

3 cartwheels

10 mountain climbers

10 squats

karaoke down and back

side shuffle down and back

Repeat 3x

Back Squat (5 EMOM 4 Minutes)

work on keeping chest up

Skill Review

deadlift form with KB

russian swings

goblet squats

hand release pushups

PK 21-15-9 Complex WW Wod Global 2015 (Time)

PK 21-15-9 Complex

8 Deadlifts with kb 18#

7 Russian swings kb 18#

6 Goblet squats kb 18#

8 Hand release pushups

7 burpees

6 squats

6 deadlifts with kb

5 russian swings with kb

4 goblet squats with kb

6 hand release pushups

5 burpees

4 squats

4 deadlifts with kb

3 russian swings with kb

2 goblet squats

4 hand release pushups

3 burpees

2 squats

Cool Down