PK WOD 3.1.16

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

Pull-ups (3xmax reps)

lets work on attempting pull-ups and/or ring rows

Metcon (AMRAP – Rounds and Reps)

(3) – 5 Minute AMRAPs

with 1 minute rest between each:

Start with 1 rep each of the following, and add 1 rep. Re-start at the beginning of each AMRAP.



Kettlebell Swing

Goblet Squat

Step Up


record rounds and reps each amrap

Cool Down