PK WOD 10.22.15


CrossFit Bridgemill – POWER Kids

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Power Kids Warm up #1 (No Measure)

3 rounds

10x pvc pass throughs

10x jumping jacks

10x squats

10x mountain climbers

10x broad jumps

100 meter high knee skip

Skill Review

Thrusters and Box Jumps/Step ups

GGJR 2015 Wod 1 (Time)

WoD 1 – “Thruster Jumps”

RFT

Youth (7-9)

18-12-6

thrusters 10# object (either a dumbell or wall ball)

box jumps 20″/20″ step ups allowed

Youth (10-12)

21-15-9

thrusters 15# bar

box jumps 20″/20″ step ups allowed

Teen (13-15)

21-15-9

thrusters 45#/35#

box jumps 24″/20″ step ups allowed

Challenge

50 hollow rocks

Cool Down