PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)3 QUICK ROUNDS -- Keep this sub 4:00 12 Jumping Jacks 4 DB Push Press (one step below workout load) 8 Air Squats 12 Double UndersWorkoutCrossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes...
PSKC CrossFit - PUSHView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Check out the "CrossFit" Tab!! 🤩...
PSKC CrossFit - CrossFitView Public WhiteboardMetconCrossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbellsCrossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP X 6 MINUTES 200m Row 5 Inchworms 10 Bootstrappers 10 LungesPartner WorkoutMetcon (Time)IN TEAMS OF 2...
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 WB Ground to Overhead STATION 2 Max Up-Downs STATION 3 Max Box Step-ups STATION 4 Max Cal Row...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 9 MINUTES MIN 1 -- :45 Lunge → Mountain Climber → Jumping Jacks MIN 2 -- :45 Box Step-up → Box Jump → Box Jump Over MIN 3 --:45 Hollow Body HoldStrengthBack Squat (3-3-3-3-3-3-3-3)EMOM x 8 MINUTES 3 Back Squats* *Increase...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (No Measure)3 Rounds 2:00 per Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 DU/Single 1:00 Hollow Hold STATION 2 1:00 Max Cal Ski 1:00 Plate Hold Overhead (25/15) STATION 3 1:00 Max Cal Bike 1:00 Wall Sit STATION 4 1:00 Max Cal Row 1:00 Plank...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)GENERAL WARM-UP 2 ROUNDS FOR TIME (4 MIN CAP) 1:00 Bike (Moderate Pace) 12 Alt. Step-Overs (practice the pivot on top of the box!) 10 Sit-ups 8 Push-ups SPECIFIC WARM-UP (3 MIN CAP) 1 ROUND 8 DB Deadlifts (Light-Moderate) 6 Box Jump Overs 8 V-ups (or tuck-ups w/bent...
PSKC CrossFit - NC COMPETEView Public Whiteboard...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)Play a Game!Partner WorkoutMetcon (No Measure)IN TEAMS OF 2...