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PSKC CrossFit - UNLOADEDWarm-upWarm-up (No Measure)4 x 200M Sprint Cut-Downs 1 - 1:20 2 - 1:10 3 - 1:00 4 - 0:50 SecondsMetconMetcon (AMRAP - Rounds)10 MIN EMOM MIN1: 10 BOX JUMPS MIN2: 10 OH SWINGS **2 MIN REST** 10 MIN EMOM MIN1: 15 SIT UPS MIN2: 15 SLAM BALLS - Score is the number of...

PSKC CrossFit - CrossFitWarm-upWarm-up (No Measure)***Review of power snatches/thrusters/and pullups ---With partner I go/you go of each movement--- 3 Rounds NOT FOR TIME: 2 Power Snatch (with weight they plan to use) 2 Thruster (same weight) 4 Pullups (work on stringing C2B/ butterfly/kipping/or work on kipping/hollow/arch positions) https://www.youtube.com/watch?v=qZ6NX4yQLCoMetconMetcon (Time)Partner UP! FOR TIME: *****400...

PSKC CrossFit - CrossFitWeightliftingBack Squat (5x3 @ 80% (last set all out)AccessoryDimel Deadlift (3x10 (climbing sets)Start at the top and lower the bar to just below the knee while shifting weight back to the heels. Explode back up powerfully and repeat.MetconMetcon (AMRAP - Reps)3 MINUTE...

Starting on May 1st, Coach Matt Keeney is proudly bringing fitness to the people of Lucasville and Northwest! Matt took his idea of a "fitness food truck" from a dream to a reality. He bought a truck and a trailer and loaded it up with full...

PSKC CrossFit - CrossFitMetconMetcon (Time)Filthy Fifty, Partner Style You go, I go, each partner must complete 50 reps total of each exercise. 100 Box Jumps (24/20) 100 Pull-ups (Ring Rows) 100 American Kettlebell Swings (53/35) (44/26) (35/18) 100 Walking Lunges 100 Toes 2 Bar (Knees 2 Elbow) ( Toes 2 Rig) 100...

PSKC CrossFit - UNLOADEDWarm-upWarm-up (No Measure)1200m Run **Stop at 100m, complete 10 Air Squats (Fire Hydrant), Run another 100m complete 10 Air Squats (Community Action), Run on to Swayze, on the return stop at the same locations to complete the 10 Air Squats.MetconMetcon (4 Rounds for...

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