PK WOD 10.8.15

CrossFit Bridgemill – POWER Kids

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PK relay warm up (No Measure)

Done as a relay:

Bear crawl

Crab walk

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


Back Squat (3×8)

work on form

chest up

same weight all 3 sets

PK Crawl (AMRAP – Rounds and Reps)

8 min AMRAP

10 air squats

5 Burpees

20m bear crawl

Cash Out

tabata core mix

8 rounds (work 20 secs rest 10 secs)


2-plank hold

3- superman hold

4- leg lowers

5- down and up planks

6- hollow rocks

7- bicycles

8- russian twists

Cool Down