PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 Max Distance Bike STATION 2 Max Push-ups STATION 3 Max DB Thrusters STATION 4 Max Distance Bike...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 100m Run 25ft Butt Kicks 25ft Toe Touches 25ft Side Shuffle 25ft Karaoke 15 Banded Face Pulls 15 Banded Strict PressStrengthMetcon (No Measure)EMOM x 12 MINUTES* MIN 1 - :45 Alt. Hammer Curls MIN 2 - :45 DB Floor Press MIN 3 - :45...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)FOR TIME Team of 2 1K Row 20 Strict Pull Up 900 M Row 19 St Pull Up 800 M Row 18 St. Pull Ups ….. Row drops by 100 and Pull Ups drop by 1. *30 MIN CAP...
PSKC CrossFit - NC COMPETEView Public Whiteboard...
PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (Time)FOR TIME 21-15-9 DB Strict Press Ring Rows Run 200m 21-15-9 DB Strict Press Ring Rows -18:00 Hard Cap-...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 8 Slam Balls :30 Row 8 Sit-Ups :30 Row 8 Air Squats @32X1 (:03 descent, :02 pause in the bottom, explode up) → 8 Air Squats (at normal tempo)WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 14 MINUTES 12 Slam Balls 12 Sit-Ups 12 Air...
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 100m Row 10 Plate G2OH STATION 2 AMRAP 10 Box Jumps 10 Plate Push Press STATION 3 AMRAP 100m Row 10 Plate G2OH STATION 4 AMRAP 10 Box Jumps 10 Plate Push Press...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 10 Wall Ball FS -- 8 Wall Ball Thrusters -- 6 Wall Balls 10 Empty BB Sumo DL -- 8 High Pulls -- 6 SDHL 10 Step-ups -- 8 Box Jump w/ Step-down -- 6 Fast Box Jumps 10 Empty...
PSKC CrossFit - CrossFitView Public WhiteboardWeightliftingHang Clean (1 RM)MetconMetcon (AMRAP - Rounds and Reps)AMRAP15 400M Run 10 Front Rack Reverse Lunges (95/65)|(65/45) 10 Hangs Cleans 400M Run 9 Front Rack Reverse Lunges 9 HC 400M Run 8 Front Rack Reverse Lunges 8 HC 400M Run 7 Front Rack Reverse Lunges 7 HC 6, 5, 4, 3, 2, 1…....
PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP...