Today’s Workout

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max WB Ground to Overhead STATION 2 Max Up-Downs STATION 3 Max Box Step-ups STATION 4 Max Cal Row...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)3 QUICK ROUNDS -- Keep this sub 4:00 12 Jumping Jacks 4 DB Push Press (one step below workout load) 8 Air Squats 12 Double UndersWorkoutCrossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes...

PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit the Open workout at max effort.B. 60:00 GPPWarm-upWarm-up (No Measure)3 QUICK ROUNDS -- Keep this sub 4:00 12 Jumping Jacks 4 DB Push Press (one step below workout load) 8 Air Squats 12 Double UndersWorkoutCrossfit Games...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 9 MINUTES MIN 1 -- :45 Lunge → Mountain Climber → Jumping Jacks MIN 2 -- :45 Box Step-up → Box Jump → Box Jump Over MIN 3 --:45 Hollow Body HoldStrengthBack Squat (3-3-3-3-3-3-3-3)EMOM x 8 MINUTES 3 Back Squats* *Increase...

PSKC CrossFit - CrossFitView Public WhiteboardMetconCrossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbellsCrossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes...

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...

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