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PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Air Squat STATION 2 Max Squat Hold STATION 3 Max Push-Up STATION 4 Max Plank Hold...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 9/9 Single Arm DB Deadlift 7/7 Single Arm DB Bent over Row 5/5 Single Arm DB Upright Row 3/3 DB SnatchStrengthBent Over Row (15-15-15)3 SETS 15 Bent Over Rows* 10 Chin-ups -1:30 Rest b/t Sets- *Increase weight each set.WorkoutMetcon (Time)3 SETS 20/15 Cal Bike 30 Slam...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP X 5 MINUTES 200m Run :20 Plate Hops 10 Glute Bridges 5 DB Deadlifts (Light-Moderate)WorkoutMetcon (6 Rounds for time)EVERY 2:30 FOR 6 SETS 10 DB Deadlifts 30 Double-Unders 200m Run...

PSKC CrossFit - CrossFitView Public WhiteboardSKILLWarm-up (No Measure)-Take time to work on rowing techniqueMetconMetcon (Time)METCON: 6 Rounds FOR TIME/ Rest 1 min between rounds - 8 Burpees - 16 Cals on a Machine - 32 Air Squats...

PSKC CrossFit - NCBURNView Public WhiteboardMetcon (No Measure)2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 Max DB Thruster 1:00 Max Sit-ups 1:00 Walking Lunge STATION 2 2:00 Max Plank 1:00 Rest STATION 3 2:00 Recovery Pedal on Bike 1:00 Rest...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 8 MINUTES 50ft Bear Crawl 50ft Walking Lunge 50ft Kareoka (side step + foot switch) 50ft Broad Jump 250m Row or 1:00 BikeStrengthPush Press (3-3-3-3-3-3)EVERY :45 FOR 6 SETS 3 Push Press* *Increase weight every round. Work up to and past your workout...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)3:00 Bike/Row Into… 3 ROUNDS 5/5 KB Single Leg RDLs 5 Russian KB Swings 5/5 Single Arm KB Push Press 5 Slam Balls 5/5 Alt. LungesSkillWarm-up (No Measure)E2MOM x 12 MINUTES MIN 1 & 2 - 3/3 Turkish Get-Up* MIN 3 & 4 - Muscle-Up Practice/Attempts or...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)EMOM X 6 MINUTES MIN 1 - :30 Russian KBS → :30 American KBS MIN 2 - :45 Moderate Pace Bike → :45 Fast Pace Bike MIN 3 - :30 Tempo Air Squats (3331)* → :30 Tempo Goblet Squats (3331) *:03 descent,...

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