Team Workout

CrossFit Bridgemill – POWER Kids

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Warm-up

5 rounds:

wb suicide drill

THEN:

3 rounds of:

(coach counts off each movement)

10 pushups

10 sit-ups

10 squats

Death By Burpee Box (AMRAP – Rounds and Reps)

Death by burpee box jump overs 24/20

1 the first minute, two the second, three the third, until you can no longer finish required reps in a minute. The number completed in the last round are reps, record the round as the last completed full round.

If you got 15, but then only got 14 in the round of 16, you would record 15 rounds and 14 reps.

Challenge

This is all done by coach count:

3×10 hollow rocks

3×20-30 sec plank holds

3×10 sit-ups

3×30 sec wall sits

Metcon

10 Minute EMOM

even minutes 25 singles and 10 lunges

odd minutes 10 superman and 10 hollow rocks

repeat until 10 minutes is over

Metcon

Tabata:

4 rounds of lunges

4 rounds of partner plank high fives

4 rounds of sprinter sit-ups

4 rounds of hollow rocks

4 rounds of situps

4 rounds of superman

Metcon

8 minute AMRAP

10 box jumps

10 pushups from box

10 dips

5 burpee box jumps

Metcon

WOD:

3 Rounds of:

7 Goblet Squats / Plate Squats

7 Burpees

Then:100 m run or 50 singles

2 Rounds of:

7 Goblet Squats

7 Burpees

Then: 200 m run or 100 singles

1 Round:

7 Goblet Squats

7 Burpees

Finisher: 300 m run 150 singles

Metcon

10 minute AMRAP

Work to at least 50 Burpees and beyond but stop at every minute and do 5 squats.

Start with squats after 3-2-1 go!

Coach will stop you at every minute for squats.

Keep track of total Burpees.

Cool Down