Today’s Workout

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS (3:00 CAP) 10 Air Squats 14 Alt. Lunges 16 Hollow Rocks Immediately into … 2 ROUNDS (4:00 CAP) 10 Jumping Air Squats 200m Run 10 Alt. Step-Ups "WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 14 MINUTES 20 Jumping Air Squats 400m Run 20 Alt. Step-Ups...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Grab your favorite trio! 25 AMRAP Partner A Completes Full Round: 15/10 x Cal Row 7 x Burpee Over Rower Partner B Chips Away at: 300 x Wallball Partner C: Rest **Switch once Partner A completes a round. Once the Wallball portion is...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)2-3 ROUNDS (8 min CAP) 10 PVC Pass Thrus 10 Plate Strict Press 25ft Waiter Walk R* 25ft Waiter Walk L 10 Alt Groiners 20 Plank Shoulder Taps** 2 Wall Walks *Waiter Walk = Plate balancing in the palm of the hand, with that arm extended...

PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP hard or get a second attempt at 20.2 at max effort. Do not double up workouts...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 25 Jumping Jacks 25 Mountain Climbers 25 Lateral Jumps over DB -into- 2 ROUNDS 10 Alt. DB Press 10 Alt. DB Bent Over Rows 10 DBL DB Swings 10 DB BurpeesStrengthBench Press (10-10-10-10)10-10-10-10 Bench Press* *Sets must be unbroken.WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 9 MINUTES 8...

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 DB Push Press STATION 2 Max DB Sumo Deadlift STATION 3 Max Flutter Kicks STATION 4 Max DB Floor Press...

PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (No Measure)EMOM x 20 MINUTES MIN 1 - 12/10 Cal. Ski MIN 2 - 15 Sit-Ups MIN 3 - 20 Alt. DB Snatch MIN 4 - 20 Alt Lunges...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS :30 Bootstrapper :30 Cossack Squats :30 Inch Worms DL Focused Warm-up (with a barbell) 2 ROUNDS 5/5 RDL :30 Mountain Climbers 10 Sumo Deadlifts :30 Up-Downs 10 DeadliftsSkillWarm-up (No Measure)EMOM x 8 MINUTES MIN 1 - 3 Push-Thru* MIN 2 - 5 Deadlift (Build to Workout Weight) *1 Push-Thru...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (6 MINUTE CAP) 5/5 SA Ring Row 5/5 SA RKBS 5/5 SA KB FR Lunge 5/5 Suitcase Deadlift 50’ Bear CrawlStrengthMetcon (Weight)EMOM x 12 MINUTES MIN 1 - 15 DBL KB Deadlift (53/35) MIN 2 - :40 DBL KB FR Hold MIN 3 -...

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