PK 8.31.15

CrossFit Bridgemill – POWER Kids

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PK Warm up #5 (No Measure)

3 Rounds:

15Jumping Jacks

Backpedal across the room

Sprint back

5 Broad jumps

5 Push ups
for backpedal: butt kickers

for sprints: high knees

for broad jumps: jump forward/back

Power KIds Warm up #4 (No Measure)

3 min rope

Broad jumps


Bear Crawl

20 sit ups

20 squats

Alternating Tabata: lateral hops and push-ups (No Measure)

20 sec of work 10 sec of rest

alternate between each move with a total of 8 rounds

PK relay warm up (No Measure)

Done as a relay:

Bear crawl

Crab walk

Single leg hop (down on right, back on left)


Power Kids Warm up #3 (No Measure)

3 Rounds

10 Jumping Jacks

10 Squat Jumps

10 Burpees


10 Sit ups

10 Push ups

PK deck of cards (No Measure)

Take a deck of cards and shuffle cards

draw a single card and perform the exercises as listed: (reps are # on the card)

Diamonds: sit-ups

Spades: lunges

Clovers: push-ups

Hearts: jumping jacks

Clubs: squats

All face cards are 10 reps

ACE: 20 reps

Jokers: 10 burpees


6 minute AMRAP

Divide into two teams

One team wall sits while other team does 10 hollow rocks

Then run to other side and switch off

Repeat for 6 minutes


Duck duck GOOSE