PK 9.8.15

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

Farmer’s Carry

200M farmers carry

carry 1 kb 1st round

carry 2 kbs 2nd round

carry 2 kbs again for last round

Skill Review

overhead squat

PK Combo Pack 2013 CF Games WWW-Global Aftermath (AMRAP – Reps)

21 Sit-ups (abmat, or without)

15 PVC Overhead squats

9 Burpess over PVC (facing not necessary)

15 Sit-ups

9 PVC Overhead squats

3 Burpees over PVC

then with remaining time to 8 minute cap, perform rounds of 3 Air Squats, 3 Burpees, 3 Sit-ups.

Cool Down