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PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 7 MINUTES 10 Band Pull-aparts 10 Scap Push-ups 5 Push-ups to Down Dog 25’ Bear CrawlStrengthMetcon (Weight)EMOM x 12 MINUTES MIN 1 - 10 Seated Tempo Arnold Press (21X1) MIN 2 - 15 Box DipsWorkoutMetcon (AMRAP - Reps)"DEATH BY 2 BURPEES" Complete 2...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2:00 EZ Warm-up on the Bike… Into… 2-3 ROUNDS 5 KB Deadlifts 7 Jumping Air Squats 9 Jumping Jacks :30 Plank HoldWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 6 MINUTES 6 Cal. Bike 6 KB SDHP 6 Sit-Ups -Rest 3:00- AMRAP x 6 MINUTES 6 Cal. Bike 6 Russian KB Swing 6...

PSKC CrossFit - PUSHView Public WhiteboardMetcon (No Measure)Circuit Day :45W/:15R x 5 1-Renegade Row Push Up 2-Ground 2 Overhead 3-Bulgarian Split Squat 4-Ab’s - You Pick! 5- Jump Rope...

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 Tabata Bike for Cals STATION 2 Tabata Mountain Climbers STATION 3 Tabata KB or DB Swing STATION 4 Tabata Step-Ups *Tabata is :20 of work with :10 of rest for 8 rounds (4:00 total)...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 8 MINUTES 5 Inchworms 7 Single KB Sumo Deadlifts 7 Ring Rows 7 Plate G2OH 15 Plate HopsSkillWarm-up (No Measure)ON A 8:00 RUNNING CLOCK...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 20 Jumping Jacks 20 Mountain Climbers 7 Up-Downs -into- 1 ROUNDS 10/8 Cal Row 10 Scap Pull-ups 10 Kip Swings 10 Knees to ChestStrengthDeadlift (4-4-4-4*)4-4-4-4* Segmented Tempo Deadlifts *Pause for :02 below the knee, :02 above the knee, and :02 at mid-thigh.WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP...

PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with 75% effort.B. 60:00 GPPWarm-upWarm-up (No Measure)AMRAP x 8 MINUTES 5 Inchworms 7 Single KB Sumo Deadlifts 7 Ring Rows 7 Plate G2OH 15 Plate HopsSkillWarm-up (No Measure)ON A 8:00 RUNNING CLOCK...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS :30 Row @conversational pace → :30 Row @moderate pace 10 DB Strict Press → 10 DB Push Press 10 Alt. Step-Overs → 5 Box Jump OversWorkoutMetcon (Distance)EMOM x 18 MINUTES MIN 1 - :45 Row* MIN 2 - 15 DB Push...

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