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PSKC CrossFit - UNLOADEDView Public WhiteboardCORE CIRCUIT10 MINUTES OF CONTINUOUS WORK 10 x Turkish Sit-Ups (5/arm) 10 x Banded Dead Bugs 10 x OH Banded Leg LiftsMetcon (AMRAP - Rounds)20 MIN AMRAP W/PARTNER P1: OH Plate Hold P2: 10 x T2B/K2E 8 x...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Rounds and Reps)3 x 7 Min AMRAP 7 Min AMRAP 2 x KB Deadlifts 2 x Russian Swings 2 x Goblet Squats 100m Run *Increase 2 reps every round 3 Min Rest 7 Min AMRAP 10 cal Ski 20 x Single/Double Unders *Add 10 reps on jump rope...

PSKC CrossFit - TEAM SERIESView Public WhiteboardWeightliftingTeam Deadlift 5 Rep Max (5 Rep Max)EVENT 1: 20 Minutes: 2500 meter Row Buy in….. all girls teams 2000 Remaining time: Find your 5 Rep Max DeadliftMetconMetcon (AMRAP - Reps)EVENT 2: RELAY (Each teammate will go, 2 GO/ 2 GO) 8...

PSKC CrossFit - CrossFitView Public WhiteboardWarm-up (No Measure)5 Rounds Core Training (obliques) 10/arm Half kneeling KB windmills 10/arm KB Deadlifts 10/side med ball rotation throwsMetcon (AMRAP - Reps)3 Rounds of: 2min Air Squat 1min Rest 2min Bike 1min Rest 2min Russian Swings 1min Rest...

PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Reps)Endurance Testing 12 Min AMRAP *switch movement every 2 minutes* Step-ups Wall balls DBL KB Deadlift -5 mins rest- 12 Min AMRAP *switch movement every 2 minutes* Pull up/Ring Row Sit ups DBL KB Push Press Score is total reps combined...

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