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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 DBL DB Ground to OH STATION 2 Burpee over DB STATION 3 Box Step-Ups STATION 4 Cal Bike...

PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (5 Rounds for time)5 SETS 25 Cal Row 15 TTB 25 Box Jumps (24/20) 15 HSPU -Rest 1:00 b/t Sets- *Take the row at a 70-80% pace. Reps on the gymnastics movements should be something you can perform unbroken.B. 60:00 GPPWarm-upWarm-up (No Measure)Graduated...

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds: 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 EMOM MIN 1 - Max Pull-ups or Ring Rows MIN 2 - Max Box Dips or Push-ups STATION 2 400m Run (rest remainder) STATION 3 EMOM MIN 1 - Max Cal Row MIN 2 - Max Burpees STATION...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 10/10 Single Arm DB Strict Press 10 Alt. Step-Overs (w/o weight) 100m JogWorkoutMetcon (Time)FOR TIME* 21-15-12-9-6 Dumbbell Strict Press 10-10-10-10-10 DB Box Step-Overs *After every full round, 100m Sprint. -12:00 Hard Cap-Optional FinisherWarm-up (No Measure)2-3 SETS 16 Seesaw DB Bent Over Rows 16 Plank Alt. DB Slides 16...

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round: 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 30 Box Jump 30 Cal Bike 30 Sit-ups STATION 2 AMRAP 30 Box Jump 30 Cal Bike 30 Sit-ups STATION 3 1:30 Recovery Bike 2:00 Max Plank 1:30 Recovery Bike...

PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONING5k Run (Time)Max Effort 5k Run1. NOT FOR TIME Run 5k -Rest 5:00- 2. NOT FOR TIME Row 5k *Take both efforts at a moderate, sustainable pace. Get an idea of your pacing and feel for both efforts. We will see these come...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 6 MINUTES Min 1 - :45 Slam Ball Movement (change each round) Min 2 - :45 DB Floor Press Options… Slam Ball Slam Ball Lunge Slam Ball Goblet Squat Slam Ball Thruster Slam Ball BurpeesStrengthBench Press (1x5)5-5-5-5-5 Bench Press -Rest 1:30 b/t Sets- *Partners work together, building...

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