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PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Station 1 x 3: 1 Minute Max Cal Row Partner A While Partner B Max Russian Swings Then Switch. Station 2 x 3: 1 Minute Max Cal Bike Partner A While Partner B Max Box Jumps Then Switch. Station 3 x 3: 1 Minute Max Cal...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 SETS :30 Cal. Bike (Moderate Pace) :15 Rest :30 Single Arm KB Front Rack Hold (:15 Each Side) :15 Rest :30 Single Arm Russian KBS (:15 Each Side) :15 Rest :30 Tuck Hold :15 RestWorkoutMetcon (5 Rounds for reps)5 SETS :30 Max Cal. Bike -:15 Rest- :30 DBL...

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 Max Reps DB Hang Clean & Press STATION 2 Max Cal Bike STATION 3 Max Reps DB Front Squat STATION 4 Max Plank Hold...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 15 Jumping Jacks 10 Lunges 10 Double DB Sumo Deadlifts 10 Up-Downs 10 Push-ups Into… 2 ROUNDS 15 Single/Double Unders 10 Step-ups 10 Slam Ball G2OH 10 DB Burpees 10 Ring Rows - 10 Minute CAP -Recovery WorkoutMetcon (Time)3 SETS FOR QUALITY 750m Row 75 Single Unders or 50 Double Unders 25...

PSKC CrossFit - CrossFitView Public WhiteboardSkillPush PressWork up to a heavy single.MetconMetcon (AMRAP - Rounds and Reps)Death by Push Press + Pull-up (95/65) Minute 1: 1 Push Press + 3 Strict Pull-ups Minute 2: 2 Push Press + 3 Strict Pull-ups Minute 3: 3 Push Press +...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)TABATA 8 ROUNDS :20 ON // :10 OFF Movement 1: Single Unders → Double-Unders Movement 2: DB Deadlifts → DB Upright Shrugs* Movement 3: Hollow Rocks → Supermans Movement 4: Up-Downs → Burpees *Upright Shrugs: Standing in an upright position holding dumbbells, shrug...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)200m Jog then… 25ft High Knees 25ft Butt Kickers 25ft Bear Crawl 25ft Quadruped Crawl* 25ft Karaoke 25ft Over the Fence, Under the Fence 200m Jog then… 5 Bootstraps 10 Alt Groiners with Twist 10 Split Squats/leg 10 Single Leg RDL/leg (with or without weight) 20 Plank Shoulder Taps 3 Wall...

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