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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...

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 Max Burpees STATION 2 Max Wall Sit (if break, rest as needed and go back to hold) STATION 3 Max Meter Row STATION 4 Max Push-up Plank (if break, rest as needed and go back to hold)...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 7 MINUTES 10 Cal Row 10 Alt. Samson Lunge Stretches 10 Up-Downs 20 Mountain ClimbersWorkoutDeath Row (AMRAP - Rounds)EMOM x 20 MINUTES MIN 1 -- 20 Cal Row MIN 2 -- 15 Burpees *Scale as needed to accomplish the work in each minute...

PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (No Measure)FOR RECOVERY* 10:00 Run 10:00 Bike 8:00 Run 8:00 Bike 4:00 Run 4:00 Bike *Goal is to maintain same pace throughout entire workout.B. 60:00 GPPWarm-upWarm-up (No Measure)AMRAP x 7 MINUTES 10 Cal Row 10 Alt. Samson Lunge Stretches 10 Up-Downs 20 Mountain ClimbersWorkoutDeath Row (AMRAP - Rounds)EMOM...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (INCREASING EFFORT) :40 Run, Row, Bike 10 WB Box Step-overs 10 Wall Ball Deadlifts 10 Wall Ball ThrustersStrengthBack Squat (5-5-5-5-5-5-5-5-5-5)EMOM x 10 MINUTES 5 Back Squats* *Increase weight every other round. Keep weight light-moderate.WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 12 MINUTES 12...

PSKC CrossFit - PUSHView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS EACH (4 min cap) P1 (pacer): 10 Air Squats 5 Burpees 5 Dbl KB Strict Press :20 Dbl KB Front Rack Hold P2: Rowing @ Easy Pace Immediately into … 2 ROUNDS EACH (4 min cap) P1 (pacer): 10 Jumping Alt. Lunges 5 Push-Ups 5 Dbl KB Push...

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