Today’s Workout

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Station 1 x 3: 1 Minute Max Cal Row Partner A While Partner B Max Russian Swings Then Switch. Station 2 x 3: 1 Minute Max Cal Bike Partner A While Partner B Max Box Jumps Then Switch. Station 3 x 3: 1 Minute Max Cal...

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)200m Jog then… 25ft High Knees 25ft Butt Kickers 25ft Bear Crawl 25ft Quadruped Crawl* 25ft Karaoke 25ft Over the Fence, Under the Fence 200m Jog then… 5 Bootstraps 10 Alt Groiners with...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)200m Jog then… 25ft High Knees 25ft Butt Kickers 25ft Bear Crawl 25ft Quadruped Crawl* 25ft Karaoke 25ft Over the Fence, Under the Fence 200m Jog then… 5 Bootstraps 10 Alt Groiners with Twist 10 Split Squats/leg 10 Single Leg RDL/leg (with or without weight) 20 Plank Shoulder Taps 3 Wall...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)TABATA 8 ROUNDS :20 ON // :10 OFF Movement 1: Single Unders → Double-Unders Movement 2: DB Deadlifts → DB Upright Shrugs* Movement 3: Hollow Rocks → Supermans Movement 4: Up-Downs → Burpees *Upright Shrugs: Standing in an upright position holding dumbbells, shrug...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS :30 Box Step-ups → :30 Box Jumps w/slow Step-down → :30 Fast Box Jumps :30 Tuck-ups → :30 Alt. V-ups → :30 Deadbug :30 DBL DB OH Hold → :30 Alt. DB Strict Press → :30 DB Push-upsStrengthPush Press...

PSKC CrossFit - CrossFitView Public WhiteboardSkillPush PressWork up to a heavy single.MetconMetcon (AMRAP - Rounds and Reps)Death by Push Press + Pull-up (95/65) Minute 1: 1 Push Press + 3 Strict Pull-ups Minute 2: 2 Push Press + 3 Strict Pull-ups Minute 3: 3 Push Press +...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5:00 8 SA DB DL/Arm (Feet outside DBs) :30 Filly Hold/Arm * 8 Up-Downs 16 Alt Prisoner Step-Ups ** *Filly Hold: 1 KB in Front Rack, 1 KB in Suitcase Hold- hold for :30 then switch **Prisoner Step-Up: Hands behind head, chest...

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Cal Row STATION 2 AMRAP 1 Up/Down 1 Jump Squat STATION 3 AMRAP 4 Sit-ups 4 Hollow Rocks...