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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...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)3 rounds 2 min rest between rounds Score is total reps combined 1 min Box jumps 24/20 30 sec rest 1 min wall balls (20/14) 30 sec rest 1 min deadlift 115/75 30 sec rest 1 min v-ups 30 sec rest 1 min hang cleans 115/75...

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 1:00 Fast Pedal :30 Slow Pedal STATION 2 1:00 Max Push-ups :30 Max Flutter Kicks STATION 3 1:00 Fast Pedal :30 Slow Pedal STATION 4 1:00 Max Push-ups :30 Max Flutter Kicks...

PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (No Measure)EVERY 1:30 FOR 15 SETS 14/12 Cal Bike *Bike must be reset every round. Why 14/12? Because we always do 12/10 or 15/12! This should be tough but doable every set.B. 60:00 GPPWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 20...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 20 Double Unders 12 Alt. Lunge w/ PVC Pass 6 OHS (:02 descent and :02 pause in bottom) :15 Wide Grip Hang (from pull-up bar)StrengthPower Snatch (EVERY 1:30 FOR 6 SETS x 2 TNG Power Snatch)EVERY 1:30 FOR...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES* 30 Single Unders → 20 Double Unders or 5 Single Single Double Under attempts 10 Shoulder Press 30 Single Unders → 20 Double Unders or 5 Single Single Double Under attempts 6 Push-upsStrengthPush Press (5-5-5-5-5-5-5-5-5-5)EMOM x 10 MINUTES 5...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS (6 min. cap) 50m Skip 50m Jog 8 DBL DB (or KB) Suitcase Deadlifts + 50m Farmer’s Carry* 50 Single-Unders → 30 Jumps w/ double hip taps** (no rope needed)WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 12 MINUTES 200m Run 100m DBL...

PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)30 min amrap 400m run 30 cal bike 30 cal row Today we take away the load, and we get the heart rate up and we sweat!! Go at a pace you can keep up. Try and...

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