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PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)GENERAL WARM-UP AMRAP X 4 MINUTES 6 Push-ups 8 Kipping Swings 10 Air Squats -THEN- SPECIFIC WARM-UP AMRAP X 6 MINUTES :30 Barbell Press to Overhead Hold :30 Slow Elbow Punches :30 Squat Hold (No Barbell...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 8/6 Cal Row 8 Burpees 8 DB Curl to Press 30 Mountain ClimbersStrengthBench Press (5-5-5-5-5)5-5-5-5-5 Bench Press* *Increase weight each Set. Keep weight light-moderate.WorkoutMetcon (Time)4 ROUNDS FOR TIME 15/12 Cal Row 15 DB Burpees (35/20)...

PSKC CrossFit - PUSHView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 1:00 Bike (EZ→ Mod → Hard) 8/8 SA RKBS → 10 RKBS → 12 KBS 10 Scap Pull-ups 15 Banded Face Pulls 20 Plank Shoulder TapsWorkoutMetcon (Time)FOR TIME 40-30-20-10 Kettlebell Swing (53/35) 5-10-15-20 Pull-ups 20-20-20-20 Cal Bike 30 Min Cap...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)Tabata Bike Intervals (8 rounds, 4:00 total) :20 Bike/ :10 Rest Immediately into… 2 ROUNDS 5 DB Deadlifts 5 DB Front Squats 5 DB Shoulder PressWorkoutMetcon (No Measure)EMOM x 14 MINUTES MIN 1 - 5 DB Squat Clean Thrusters MIN 2 - 10/8 Cal. Bike...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (Weight)Skill – Rope Climb Take some time to work on your rope climb If you have rope climbs, go legless Then… 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 bench press 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 barbell curl Choose weight wisely Not for time FOR GLORY Log bench weightMetcon (Time)Burner- For time 25 burpee Pull-Ups...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 10 MINUTES 1:30 Bike (Moderate Pace) :30 Tuck Hold :30 Arch Hold 8/8 Single Arm DB Thruster (Light/Moderate)WorkoutMetcon (4 Rounds for reps)4 SETS NOT FOR TIME 3/3 DB Turkish Get-Up* 15 DB Bent Over Row (2121) 25 Weighted Sit-ups (Athlete Choice)** Max Unbroken Strict...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 4/4 Single Arm DB Suitcase Deadlift (increase weight over the course of 3 rounds) 5 Up-Downs 20 Alt. Shoulder Taps 5 Inch Worms + Tempo Push Up (21x1)* *:02 descent, :01 pause at the bottom, fast up and :01 pause at...

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