PK WOD 10.20.15


CrossFit Bridgemill – POWER Kids

Let’s start to practice for Garage Games Junior Competition!
Saturday November 14, 2015

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Powers Kids Rope (No Measure)

Jump Rope 3 Min

3 rounds

10 jumping squats

10 mountain climbers

10 sit ups

Hang Clean (3×5)

GGJR 2015 WOD 3 (Time)

WoD 3 – “Living the WoDLife”

10 minute timecap

RFT

Youth (7-9yrs)

20 hang power cleans 5.5# weighted PVC, emphasis on technique, no reverse curls

20 sit-ups

20 single unders

20 weighted lunges 10# sandbag or plate

20 single unders

20 sit-ups

20 hang power cleans

Youth (10-12yrs)

20 hang power cleans 15# bar, emphasis on technique, no reverse curls

20 sit-ups

20 single unders

20 weighted lunges 10# sandbag or plate

20 single unders

20 sit-ups

20 hang power cleans

Teens (13-15yrs)

30 hang power cleans 45/35#

30 sit-ups

30 double unders (or 60 single unders)

30 weighted lunges 15/10# plate

30 double unders (or 60 single unders)

30 sit-ups

30 hang power cleans

Cool Down