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PSKC CrossFit - CrossFitWorkouts are now posted in the WheelPay app. You should have already been emailed instructions on your new account (check your spam). After downloading the WheelPay App here (Apple / Android), use the password emailed to you and your email on file to initially log-in. The three...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Teams of 3: AMRAP27 P1 and P2: Working Through 80x cal bike 60 x box jumps 40 x pullups P3- max reps of squat cleans 00:00-9:00 135/95 09:00-18:00 185/125 18:00-27:00 225/155 *up to the team to determine how to change out...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Circuit through 3RNDS 50 Up downs 10 Alternating Lunges 10 OH Swings 1 min rest 3RNDS 30 MTN Climbers 30 sec plank 10 Sit ups 1 min rest *Repeat 2x more times....

PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingBench Press (4x4 @ 70%)last set all outMetconMetcon (AMRAP - Rounds and Reps)AMRAP12 24 Double Unders (Singles) 9 Hang Cleans (95/65) 6 S2OHAccessoryMetcon (No Measure)Arm Farm: 4 Sets: Tricep Circuit 12  Bench Dips/Ring Dips 12 2 Way Shoulders (These can also be done with small metal...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Time)Warm-up: Squat Therapy / Couch Stretch/Rolling out calves etc. Here are a lot of good squat drills for warmup. https://thebarbellphysio.com/the-best-drills-for-improving-squat-depth/ Metcon: With a Partner / Split Reps 1200-Swayze Run (together) 150 Goblet Squats (53/35) 800m Run 100 Goblet Squats 400 Meter Run 50 Goblet Squats 200 Meter Run...

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