PK WOD 1.21.16


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

Farmer’s Carry (5X1 use 2 kb…walk length of gym down and back)

Metcon (AMRAP – Reps)

10 minute AMRAP:

Start with 1 rep first round then add 2 reps, then add 3 reps, etc.

Example:

Round 1

1 squats

1 push-ups

1 sit-ups

1 step ups

1 burpees

Round 2

2 squats

2 push-ups

2 sit-ups

2 step-ups

2 burpees

Cool Down