Today’s Workout

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...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 8 MINUTES MIN 1 - DB Deadlift → DB Hang Clean→ DB Front Squat → DB Strict Press MIN 2 - :40 Single Unders→ Penguin Jumps→ High Jump Singles→ Double UndersSkillMetcon (AMRAP - Reps)EMOM x 8 MINUTES MIN 1...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)Mini Triathlon Warm-Up just to get everyone moving and the heart rate up! 2:00 Run 2:00 Bike 2:00 Row Then move into Teaching Warm-up!WorkoutMetcon (5 Rounds for reps)"TABATA" 8 SETS EACH, :20 ON / :10 OFF TABATA 1 - Plate Ground to Overhead (45/35)|(25/15) TABATA...

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)Mini Triathlon Warm-Up just to get everyone moving and the heart rate up! 2:00 Run 2:00 Bike 2:00 Row Then move into Teaching Warm-up!WorkoutMetcon (5 Rounds for reps)"TABATA" 8...

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 - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Air Squat STATION 2 Max Squat Hold STATION 3 Max Push-Up STATION 4 Max Plank Hold...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)2:00-3:00 Body Flow Stretching & Warm-up (Start this toward end of warm-up) Flow through 10 reps of each… Air Squats Trunk Twist Arm Crosses Arm Circles Bootstrapper Squats Then… Barbell Warm-Up - 2 SETS… 5 Deadlifts 5 Muscle Clean → Power Clean 5 Push Press 5 Push JerksWorkoutCrossfit Games Open...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP X 5 MINUTES 200m Run :20 Plate Hops 10 Glute Bridges 5 DB Deadlifts (Light-Moderate)WorkoutMetcon (6 Rounds for time)EVERY 2:30 FOR 6 SETS 10 DB Deadlifts 30 Double-Unders 200m Run...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 9/9 Single Arm DB Deadlift 7/7 Single Arm DB Bent over Row 5/5 Single Arm DB Upright Row 3/3 DB SnatchStrengthBent Over Row (15-15-15)3 SETS 15 Bent Over Rows* 10 Chin-ups -1:30 Rest b/t Sets- *Increase weight each set.WorkoutMetcon (Time)3 SETS 20/15 Cal Bike 30 Slam...

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