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PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (No Measure)FOR RECOVERY* 10:00 Bike 10:00 Row 8:00 Bike 8:00 Row 4:00 Bike 4:00 Row *Goal is to maintain same pace throughout entire workout.B. 60:00 GPPWarm-upWarm-up (No Measure)3 ROUNDS* 60 Single Unders 10 Lunge → Goblet Lunge → 4/4 KB OH Lunge 7 Push-ups → :20 Ring...

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 1:00 Plank Hold 1:00 Air Squats STATION 2 1:00 Plate OH Hold 1:00 Sit-ups STATION 3 1:00 Squat Hold 1:00 Push-ups STATION 4 1:00 Tuck Hold 1:00 Box Jumps...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS* 60 Single Unders 10 Lunge → Goblet Lunge → 4/4 KB OH Lunge 7 Push-ups → :20 Ring Support Hold → 7 Dip Negative 10 KB DL → 10 KB Russian Swing → 7 KB American Swing 10 Sit-up → 10...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 6 MINUTES MIN 1 - :45 DB Curl to Arnold Press MIN 2 - :45 Bike MIN 3 - :45 Renegade RowStrengthPush Press (3-3-3-3-3)3-3-3-3-3 Push Press -Rest as Needed b/t Sets-Partner WorkoutMetcon (Time)IN TEAMS OF 2...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)1-2 ROUNDS 2 Up-Down Step Overs 4/4 SA DB Sumo Deadlift High Pulls 6/6 SA DB Split Stance Presses Immediately into ...

PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGCrossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. targetB. 60:00 GPPWarm-upWarm-up (No Measure)3:00 BIKE INCREASING...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)3:00 BIKE INCREASING EFFORT MIN 1: EASY MIN 2: EASY+ MIN 3: MODERATE -THEN- 3 ROUNDS FOR TIME 10 Tempo Air Squats (33X1) 15 PVC Good Mornings 10 Cossack Squats **5 MIN CAP on the 3 Rounds**WorkoutNCFIT Baseline - Strength (Weight)ON A 20:00 RUNNING CLOCK...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 7 MINUTES 6 Bootstrap Stretches 8 Tempo Air Squats (21X1) —> 8 Tempo Squats with BB on back 10 PVC Good Mornings —> 10 BB Good Mornings 20 Plate Jumps 10 Reverse Lunges w/ front foot on plateStrengthBack Squat (2x5 /...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)100m Jog into… 10 Reps of each movement on each side… Ankle rolls Knee Circles Hip Circles Arm Circles Head/Neck Rolls *In between each movement, perform 20 Double or Single Unders and 5 Scap Push UpsWorkoutMetcon (AMRAP - Rounds and Reps)ON A 12:00 RUNNING CLOCK...

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