PK WOD 2.4.16

CrossFit Bridgemill – POWER Kids

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BridgeMill Warm-Up #2 (No Measure)

400m Row or Run

High Knees

Spiderman

Bear Crawl

2 Rounds – 5 burpees, 10 pushups, 15 mountain climbers

Squat Clean (3×5)

PK name workout (AMRAP – Reps)

Use your full name for the workout.

15 minute AMRAP

Here is the key:

A-50 jumping jacks

B- 20 sit-ups

C- 30 squats

D- 15 push-ups

E- 20 lunges

F- 10 burpees

G- 25 singles (jump rope)

H- 20 squats

I- 30 jumping jacks

J- 15 hollow rocks

K- 10 push-ups

L- 60 sec plank hold

M- 20 burpees

N- 25 burpees

O- 40 jumping jacks

P- 60 sec plank

Q -30 sit-ups

R- 15 push-ups

S- 30 burpees

T- 15 squats

U- 30 sec superman hold

V- 30 sec superman hold

W- 20 burpees

X- 60 jumping jacks

Y- 10 sit-ups

Z- 20 push-ups

Cool Down