PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 7 MINUTES 10 Scap Pull-ups 10 Kips Swings 10 V-ups or Tuck-ups 10 Plate Presses 10 OH Plate LungesStrengthMetcon (No Measure)3 SETS 20 Banded Lat Pull-downs 15 DB Lat Pull-Overs 7 Pull-ups -1:30 Rest b/t Sets-WorkoutMetcon (Weight)EMOM x 12 MINUTES MIN 1 - 200m/150m Row MIN 2...
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 - NC COMPETEView Public Whiteboard...
PSKC CrossFit - PUSHView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)20 MIN AMRAP 12 x Box Jump/Step Up 9 x T2B/K2C 6 x Thruster 1 Min Rest between rounds...
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 - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 8 Box Jumps 8 Push-ups STATION 2 200m Run then...