Today’s Workout

PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGCrossFit Games Open 11.4 (AMRAP - Rounds and Reps)10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats, 120# / 90# 10 Muscle-UpsB. 60:00 GPPWarm-upWarm-up (No Measure)3:00 min Bike/Row...

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 Alt. DB Snatch STATION 2 DB Plank Movers *Hold Plank and Move DB from outside Left hand to outside Right hand and so on for full minute STATION 3 DB Box Step-Up STATION 4 Alt....

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 5 Knee Push-Ups 10 Tall Plank Alt. Shoulder Taps 100m Jog 5 Wall Squats 10 Alt. LungesWorkoutMetcon (No Measure)EMOM x 15 MINUTES MIN 1 - 5 DB Push-Ups + 10 Alt. Renegade Rows MIN 2 - 15/12 Cal. Row MIN 3 - 5 DB...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS INCREASING EFFORT EA. ROUND 200m Row 7 Up Down Broad Jumps 7 Jumping Squats 7/7 DB Upright Row 7/7 DB Hang Power Snatch :20 Walking Rest **10 MIN CAP**WorkoutMetcon (No Measure)E2MOM x 20 MINUTES MIN 1 & 2 - Row 500/400m MIN 3 & 4...

PSKC CrossFit - CrossFitView Public WhiteboardGymnasticsPull-ups (Accumulate 50 x strict pull-ups.)Break the pull-ups into as many sets as you need to reach 50. This isn't for time - this is for strength.WeightliftingGun Show (5 rounds of 1:00 w/ 1:00 r )Grab 2 x light KBs...

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 AMRAP 7 Box Jumps 7 Russian KB Swing STATION 2 Run 400m then.. Max Push-ups STATION 3 EMOM 15 Slam Balls...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 Rounds of… 10 RKBS → 10 KB Swings (focus on lockout overhead) :30 Mountain Climbers + :30 Plank → 10 Sit-Ups 10 Step Ups→5 Box JumpsWorkoutMetcon (Time)2 ROUNDS FOR TIME 21-15-9 Kettlebell Swing Sit-Ups Box Jumps -16:00 Hard Cap-...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES: :30 Bike 8/8 SA DB Strict Press —> Push Press 6 Push-ups —> 6 Up-Downs —> 6 Burpees 4 Pike to Cobras * *Pike to cobra -- start in plank position on hands, send hips up and back, press...

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