PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)Partner up//15min AMRAP// 1 must complete entire round 1 x round of Cindi (5 x pullups, 10 x pushups, 15 x air squats) 5:00 break 15min AMRAP// 1 must complete entire round 4 x D-ball over the shoulder 30 x...
PSKC CrossFit - CrossFitView Public WhiteboardSKILLTurkish Get Up (1RM)MetconMetcon (Time)Metcon 5 RFT 15 OH Swings 53/35 15 Wall Balls 15/12 Cal Ski ** 90 sec rest between each round...
PSKC CrossFit - PUSHView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 6/4 Cal Bike 6 Plate DL 6 Ring Rows 6 Push-upStrengthMetcon (Weight)EMOM x 8 MINUTES MIN 1 - 10 Strict Pull-ups or Vertical Ring Rows MIN 2 - 15 DB Floor PressWorkout"CARDIO HEAVEN" (Time)FOR TIME 50 Plate Ground to OH (45/35) 1000m...
PSKC CrossFit - NC COMPETEView Public Whiteboard...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)Increase intensity (pace) with each AMRAP! AMRAP 4:00 :30 Plank 8/8 Split Squats 20 Single Unders Into...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 5 Push Up to Down Dog 5 DB Strict Press 5 DB Front Squats 5 DB Bent Over Row 15 Single Unders → Double UndersWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 15 MINUTES 4 DB Thrusters 8 Ring Rows 12 V-Ups 16 Double-Unders...
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 Max Cal Row STATION 2 Max Burpees Over Rower STATION 3 Max Plank STATION 4 Max DB Man Makers...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 10 Lunges → Step-ups 8 KB Deadlifts 6 Goblet Squats 4 Tempo Ring RowsStrengthMetcon (No Measure)EMOM x 9 MINUTES MIN 1 - :40 Weighted Hollow Body Flutter Kicks MIN 2 - :40 Plank DB Slides MIN 3 - :40 Mountain ClimbersWorkoutMetcon...
PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. This week is intentionally low volume. Do not double up on workouts. Hit Full GPP with hard effort and have fun.B. 60:00 GPPWarm-upWarm-up (No Measure)Partner 1000m Row! Switch partners working ever 150m. Then utilize...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)Partner 1000m Row! Switch partners working ever 150m. Then utilize a partner barbell Warm-Up- P1 is on the bar, P2 is going through flow stretches...