Today’s Workout

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 20 Single-Unders → :20 Double-Under practice 10 Air Squats → 10 Alt. Bodyweight Lunges 5 KB Sumo DL + 5 Upright Rows → 5 SDHPWorkoutMetcon (AMRAP - Rounds and Reps)3 SETS AMRAP x 5 MINUTES 5 KB SDHP 10 Alt. KB Lunges 15...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)6 X 3:00 AMRAPS 3:00 REST IN BETWEEN EACH AMRAP Go through the AMRAPS twice. SCORE IS TOTAL CALS 1) 10/7 CALS ON BIKE + 10 X ALT LUNGES WITH KB (53/35) + 5 X BURPEE BOX JUMP OVER * REMAINING...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 7 Wall Ball Deadlift 7 Wall Ball Front Squats 20 Hollow Body Flutter KicksStrengthBack Squat (1x6, 1x4, 2x3, 1x2)ON A 15:00 RUNNING CLOCK...

PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (No Measure)EMOM x 20 MINUTES MIN 1 - 250/200m Row MIN 2 - 15 Light Weight Squat Cleans MIN 3 - 10 V-Ups MIN 4 - 7 Burpees...

PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (No Measure)E2MOM x 20 MINUTES MIN 1 & 2 -- Row 500m MIN 3 & 4 -- 10 TTB + 10 Box Jump Over (24/20) + 10 TTB* *The work in Min 3 & 4 must be completed in order..10-10-10.B....

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS - Each round the movements 'graduates' to a more complex version (10:00 CAP) 10 Cal Row (Stays the same) 10 Squats → Front Squats (PVC) → Overhead Squats (PVC) 10 Push-ups → Ring Support Push-ups → Dip Negatives 10 Scap...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS :30 Bike 20 Plate Hops 10 Plate Ground to Overhead 30 Russian TwistsWorkoutMetcon (AMRAP - Rounds and Reps)ON A 14:00 RUNNING CLOCK...

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