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

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 partner plank high fives

4 rounds of sprinter sit-ups

4 rounds of sit-ups

4 rounds of superman

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

5 minute AMRAP

10 box jumps/step ups

10 dips

10 squats

5 burpee box jumps/step ups

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