PK WOD 11.10.15

CrossFit Bridgemill – POWER Kids

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BOX WORK (No Measure)

Pull out a box.

Step up 10x

Box Jump 10x

Straddle stretch with each leg on box (20secs) – runners lunge of sorts

Box pushups 20x

Box Dips 10x

Box Jump Overs 10x

Burpee Box Jumps 10x

Batman holding the box 1 minute

Hollow Hold (1×1)

record best 1 out of 3

GGJr Comp Wod 2 (Time)

GGJ competition WOD 2

“Burpee Sprint”

RFT

Youth (7-9 and 10-12)

Buy In:

25m bear crawl, 20 air squats

5 RFT for (7-9) and 7 RFT for (10-12)

8 deadlifts 18# kettlebell

25m sprint

8 burpees over kettlebell

25m sprint

Teens (13-15)

Buy in: 25m bear crawl, 50 air squats

7 RFT

10 deadlfts 85#/65#

25m sprint

10 burpees over bar

25m sprint

Cool Down