Today’s Workout

PSKC CrossFit - CrossFitBack Squat (Find New 1 rep Max)Warm-up1:30 Slow Bike or Row 2 Rounds of 3x Samson Stretch each side+ 10x Sit-Ups + 15 PVC OHS 1:00 Moderate Bike or Row 5 Good Mornings 5 Back Squats 5 Elbow Rotations Into… :30s Fast Bike or Row 5 Front Squats 5 Stiff-Legged Deadlifts 5 Thrusters all...

PSKC CrossFit - UNLOADEDMetconMetcon (Time)25 Days of Christmas 25 x Cals Row 25 x Hand Release Push Ups 25 x Ring Dips/Bench Dips 25 x I’ll let you pick :) 25 x Sit Ups 25 x T2B /K2C 25 x Mountain Climbers (each leg) 25 x Alternating Swings 53/35) 25 x Snatches (53/35)...

PSKC CrossFit - CrossFitWeightliftingBench Press (6x1 @ 90% )No all out setAccessoryPull-ups (5-4-3-2-1)Strict, use a band or add weight as deemed necessaryMetcon ()Metcon (Time)6 RFT 12 Bench Press (105/75) (95/65) (85/55) 15 Ab Mat Sit-UpsThe idea of this workout is to focus on speed and being explosive....

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