Today’s Workout

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 20 Single Unders 5 Burpees 5 Step-Overs 5 Strict PressStrengthShoulder Press (5-5-5-5-5*)5-5-5-5-5* Tempo Strict Press (31X1) *Complete 12 Overhead Tricep Extensions after each set.WorkoutMetcon (3 Rounds for time)3 SETS 50 Double Unders 15 Push Press (95/65) 10 Burpee Box Jump Over (24/20) 200m Run -1:00...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)Teams of 2: One person can be working on the Erg, other can be working on the movement. Reps are total per team 6-12-18-24-30-36-42-48-54-60 Cals on the Rower KB Swings (Russian) Then… 60-54-48-42-36-30-24-18-12-6 Cals on the Skierg PushupsSplit the reps however you want as a team. Each...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 5 Inch Worms (no Push-Up) 5 Push-Up to Pike 10 Alt Groiners 10 Alt Samson Lunges 10 Arm Circles (building in height as you go) 10 Arm Haulers :20- :30 Hollow Hold Then grab a light-moderate set of DBs: 2 ROUNDS 20 Plank Shoulder Taps 5/5 SA...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 10 Plate Deadlift → Plate Hang to Overhead 5/5 Split Squats → 10 Reverse Lunges 10 Plate Sit Ups (keep plate in front of chest)WorkoutMetcon (AMRAP - Reps)AMRAP x 14 MINUTES 6-12-18-24...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 8/6 Cal Row 10 Air Squats→ Med Ball Front Squats→ Med Ba;; Thrusters 10 Lunges 10Good Mornings 6 Dive Bomb Push-upsStrengthMetcon (Time)FOR QUALITY 100 Banded Glute Bridges* 80 Front Rack Reverse Lunge (95/65) -12:00 Time Cap- *Work can be completed in any order and broken...

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 Bike Hard 1:00 Bike Slow STATION 2 1:00 Push-ups 1:00 Plank STATION 3 1:00 DB Bent Over Row 1:00 Wall Sit STATION 4 1:00 Bike Hard 1:00 Bike Slow...

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 800m Run Rest Remainder STATION 2 AMRAP 20 Double Unders 10 DB Push Press STATION 3 800m Run Rest Remainder STATION 4 AMRAP 20 Mountain Climbers 10 DB Deadlift...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 8 MINUTES 1 - :30 Moderate Row → Row at workout pace 2 - :30 Up-Down w/step over the erg → Burpee over Erg 3 - :30 Moderate Bike → Bike at workout pace 4 - :30 Sit-UpWorkoutMetcon (No Measure)EMOM...

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