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PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with 75% effort.B. 60:00 GPPWarm-upWarm-up (No Measure)Start off with 2:00 of Run, Row, or Bike just to get the blood flow going. 3 ROUNDS (1st Round w/PVC Pipe) 5 Inchworms 5 Behind the...

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 FOR TIME 50 Sit-ups 25 Burpees (rest remainder) STATION 2 Recovery Bike @ Moderate Pace STATION 3 FOR TIME 50 Burpees 25 Sit-ups (rest remainder) STATION 4 Recovery Bike @ Moderate Pace...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)Start off with 2:00 of Run, Row, or Bike just to get the blood flow going. 3 ROUNDS (1st Round w/PVC Pipe) 5 Inchworms 5 Behind the Neck Snatch Grip Presses 5 Behind the Neck Snatch Grip Presses in Quarter Squat 5 Sots...

PSKC CrossFit - PUSHView Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 6 MINUTES MIN 1 - 10 Ring Rows + MAX Jumping Jacks MIN 2 - 10 Air Squats + MAX Alt. V-upsWorkoutMetcon (Time)FOR TIME 200m Farmer Carry (53/35) into...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 400m Bike/Row/Ski (Switch Machines each Round) 100m DB KB Farmers Carry (Moderate Weight) (53/35) 20 x Russian Swing (53/35) 10 x Burpees...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 6 MINUTES MIN 1 - Plank Hold → Hollow Hold (MIN 4) MIN 2 - 5/5 Single Arm Ring Rows → 10 DBL Ring Rows (MIN 5) MIN 3 - :45 Row @ Moderate Pace → :30 @ Workout...

PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with hard effort.B. 60:00 GPPWarm-upWarm-up (No Measure)1:00 Bike (start :20 easy→ :20 moderate→ :20 hard) Then go into… 2-3 ROUNDS: 5 Inch Worms + Push-Up 10 Scap Pull-Ups 10 KB Goblet Squats (pause :01 at...

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 :30 Bike Sprint 1:00 Max Push-ups STATION 2 1:30 Row or Bike @ Moderate Pace STATION 3 :30 Bike Sprint 1:00 Max Push-ups STATION 4 1:30 Row or Bike @ Moderate Pace...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)1:00 Bike (start :20 easy→ :20 moderate→ :20 hard) Then go into… 2-3 ROUNDS: 5 Inch Worms + Push-Up 10 Scap Pull-Ups 10 KB Goblet Squats (pause :01 at the bottom) 10 KB Good MorningsWorkoutMetcon (Weight)EMOM x 24 MINUTES MIN 1 - 2-3 Front Squats...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 100m Run 30 Mountain Climbers 5/5 DB Arm Haulers 5/5 SA SL DeadliftStrengthDeadlift (3-3-3-3-3-3-3-3)EMOM x 8 MINUTES 3 Deadlifts* *Increase weight every other round. Keep weight moderate-heavy.WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 14 MINUTES 3-6-9...

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