Today’s Workout

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 - 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 - NC30View Public WhiteboardWarm-upWarm-up (No Measure)200m Jog Immediately into … 8 ROUNDS, :20 ON / :10 OFF Movement 1 & 5 - Air Squats Movement 2 & 6 - High Knees (in place) Movement 3 & 7 - Alt. Step-Ups Movement 4 & 8 - Butt kickers (in place)WorkoutMetcon...

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)GENERAL WARM-UP...

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