PK WOD 12.8.15


CrossFit Bridgemill – POWER Kids

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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 (EMOM for 8 minutes perform 8 reps)

use sanded pvc or 15# barbell

Run – Push – Box – Pull with Buy IN and Buy OUT (Time)

Buy In: 20 prison lunges

THEN:

Run 100M, 8 push-ups, 8 boxjumps/steps, 8 ring rows

Run 200M, 10 push-ups, 10 box jumps/steps, 10 ring rows

Run 300M, 12 push-ups, 12 box jumps/steps, 12 ring rows

Run 400M, 14 push-ups, 14 box jumps/steps, 14 ring rows

Buy Out: 20 sit-ups

Cool Down