PK 8.25.15

CrossFit Bridgemill – POWER Kids

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Power Kids Shuttle Runs (No Measure)

Set up 3 cones at different distances with varying weight med balls. First person retrieves the balls from all 3 cones and the second person returns them and so on .

spiderman stretch down

inch worm back

3 rounds

10 squats

10 pushups

10 sit-ups

Push Press (3×5)

work on dip and drive (2minute wall drill)

fast movement

pick one weight and stick with that weight all 3 sets


wall ball squat cleans

PK Global competition CF Games 2009 “Pseudo” Chipper Finale (Time)

25 Wall Ball Squat Cleans (20#)

30 Sit-ups

30 Box Jumps/Steps 24″/20″

25 Ring Rows (or Supine pull-ups subbed with no rings available)

50 Jump Rope singles

15 PVC Thrusters

20 Burpees to a 25# plate

15 Overhead Lunges 25#/15# plate

Cool Down