PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (7 MINUTE CAP) 100m Run → 100m Run → 100m Run 10 Scap Push-ups → 10 T-Push-ups → 10 Divebomb Push-ups 10 DB Hammer Curls → 10 High Pulls → 10 Curl to PressStrengthBench Press (6-4-2-6-4-2)6-4-2-6-4-2 Bench Press* *Increase weight every...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS Increasing Effort on Bike in Round 2...
PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (No Measure)2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 2:00 Max Cal Bike 1:00 Max Push-ups STATION 2 2:00 Max Cal Bike 1:00 Max Box Jumps/Step Ups STATION 3 2:00 Max Cal Bike 1:00 Max Jump Rope...
PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with 75% effort.B. 60:00 GPPWarm-upWarm-up (No Measure)2 ROUNDS Increasing Effort on Bike in Round 2...
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 1:00 Plank Hold then...
PSKC CrossFit - CrossFitView Public WhiteboardWarm-up (No Measure)Double Under PracticeMetcon (Time)3 RFT 90 Double Unders 30 KB Snatches (53/35) *15 r/lMetcon (AMRAP - Rounds)Extra Work: 5 Minute Plank Hold 20 sec front, 20 sec side plank, 20 sec other side No rest, continue through plank cycle for 5 rounds...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 20 Jumping Jacks (try to clap overhead and behind the back) 5 Jumping ¼ Squats 10 Glute Bridge-Ups 5 Jumping ½ Squats 5 Up-DownsWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 12 MINUTES 10 DB Deadlifts 15 Sit-Ups 10 DB Hang Power Cleans 15 Up-Downs...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 6 MINUTES MIN 1 - 12/10 Cal Row MIN 2 - 10 Air Squats + Max Plank Hold then...
PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with hard effort.B. 60:00 GPPWarm-upWarm-up (No Measure)3-4 ROUNDS...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)3-4 ROUNDS...