Today’s Workout

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)GENERAL WARM-UP 2 ROUNDS FOR TIME (4 MIN CAP) 1:00 Bike (Moderate Pace) 12 Alt. Step-Overs (practice the pivot on top of the box!) 10 Sit-ups 8 Push-ups SPECIFIC WARM-UP (3 MIN CAP) 1 ROUND 8 DB Deadlifts (Light-Moderate) 6 Box Jump Overs 8 V-ups (or tuck-ups w/bent...

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:30 Max Air Squats 1:30 Max Plank STATION 2 1:30 Max Push-ups 1:30 Max Squat Hold STATION 3 1:30 Max Lunges 1:30 Max Tuck Hold...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS 7 Cal Bike 7 Push-ups 7 Double DB Burpees 7/7 Single Arm DB Bent Over Row *DB’s go away and we start teaching that Bench Press!StrengthBench Press (6-6-6-6-6)6-6-6-6-6 Tempo Bench Press (31X1)WorkoutMetcon (5 Rounds for reps)EVERY 2:00 FOR 5 SETS 12/10 Cal Bike MAX...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (No Measure)3 Rounds 2:00 per Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 DU/Single 1:00 Hollow Hold STATION 2 1:00 Max Cal Ski 1:00 Plate Hold Overhead (25/15) STATION 3 1:00 Max Cal Bike 1:00 Wall Sit STATION 4 1:00 Max Cal Row 1:00 Plank...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)GENERAL WARM-UP (4 MIN CAP) 2 ROUNDS 100m Jog 10 Jumping Air Squats 10 Alt. Tall Plank Shoulder Taps :30 Down Dog SPECIFIC WARM-UP (5 MIN CAP) 1 ROUND (W/LIGHT-MOD KB) 5/5 Single Arm KB Front Rack Squats 5/5 Moose Antlers* 5/5 Single Arm KB Push Press 5 Cat/Cows 5/5...

PSKC CrossFit - PUSHView Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 6 MINUTES MIN 1 - 10 Ring Rows + MAX Jumping Jacks MIN 2 - 10 Air Squats + MAX Alt. V-upsWorkoutMetcon (Time)FOR TIME 200m Farmer Carry (53/35) into...

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 FOR TIME 50 Sit-ups 25 Burpees (rest remainder) STATION 2 Recovery Bike @ Moderate Pace STATION 3 FOR TIME 50 Burpees 25 Sit-ups (rest remainder) STATION 4 Recovery Bike @ Moderate Pace...

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