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...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Team of 3 AMRAP10 P1) 7 Box Jump Over P2) 21 DU P3) RestWeightliftingTeam 1RM (1x1)Combined weight of all 3 athlete's heaviest bench pressMetconMetcon (AMRAP - Rounds and Reps)AMRAP10 P1) 10 Target Burpees P2) 5 Dball Over Shoulder P3) Rest...
PSKC CrossFit - NC COMPETEView Public Whiteboard...
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 Distance Bike STATION 2 Max Push-ups STATION 3 Max DB Thrusters STATION 4 Max Distance Bike...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS INCREASING EFFORT EACH ROUND 200m Run 10 Alt Sampson Lunge Stretch 10 Up-Down 8/8 DB Strict High Pulls 8/8 DB Hang Power Clean :20 Rest **10 MIN CAP**Extended Warm-upPower Clean (8x2)EMOM x 8 MINUTES 2 TNG Power Cleans* *Build to a heavy double in sets...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 100m Run 25ft Butt Kicks 25ft Toe Touches 25ft Side Shuffle 25ft Karaoke 15 Banded Face Pulls 15 Banded Strict PressStrengthMetcon (No Measure)EMOM x 12 MINUTES* MIN 1 - :45 Alt. Hammer Curls MIN 2 - :45 DB Floor Press MIN 3 - :45...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 3 MINUTES (moderate intensity) 10 Boot Strappers 8/8 Leg Swings (Forward and Back) 6 Burpees into...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)FOR TIME Team of 2 1K Row 20 Strict Pull Up 900 M Row 19 St Pull Up 800 M Row 18 St. Pull Ups ….. Row drops by 100 and Pull Ups drop by 1. *30 MIN CAP...