PSKC CrossFit - UNLOADEDView Public WhiteboardWarm-up5 Rounds NFT 1min Row 10/Leg RNT Reverse Lunges Single Arm KB Duck Walk (Length of Rig) 10 Cossack Squat (5/leg)EMOM - Every Minute on the Minute20 Minutes Min 1: Row (Increase effort each round) Min 2: Suitcase Walking Lunges Min 3: KB Side Shuffle (Over Box...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)25 Min AMRAP PARTNER UP - Split All Reps 400m Row 30 x Box Jump (24/20) 20 x Dbl DB Burpee to Snatch 10 x BMU/Chest 2 Bar/ Pull Up/Jumping PU...
PSKC CrossFit - UNLOADEDView Public WhiteboardCORE CIRCUIT10 MINUTES OF CONTINUOUS WORK 10 x Turkish Sit-Ups (5/arm) 10 x Banded Dead Bugs 10 x OH Banded Leg LiftsMetcon (AMRAP - Rounds)20 MIN AMRAP W/PARTNER P1: OH Plate Hold P2: 10 x T2B/K2E 8 x...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)15 Min AMRAP 200m Run 5 x Wall Balls (20/14) 200m Run 10 x Wall Balls 200m Run 15 x...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetcon (AMRAP - Rounds and Reps)3 x 7 Min AMRAP 7 Min AMRAP 2 x KB Deadlifts 2 x Russian Swings 2 x Goblet Squats 100m Run *Increase 2 reps every round 3 Min Rest 7 Min AMRAP 10 cal Ski 20 x Single/Double Unders *Add 10 reps on jump rope...
PSKC CrossFit - TEAM SERIESView Public WhiteboardWeightliftingTeam Deadlift 5 Rep Max (5 Rep Max)EVENT 1: 20 Minutes: 2500 meter Row Buy in….. all girls teams 2000 Remaining time: Find your 5 Rep Max DeadliftMetconMetcon (AMRAP - Reps)EVENT 2: RELAY (Each teammate will go, 2 GO/ 2 GO) 8...
PSKC CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)Teams of 3 30 minutes P1; 3 x burpee pull-up 5 x box jump over (24/20) P2: max rep hang clean 205/135 P3: rest Score = hang clean reps...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)30 Min AMRAP P1: 100m Run 10 x Lunges 5 x Heavy Goblet Squat P2: Burpees P3: Rest Switch Stations when P1 is complete...
PSKC CrossFit - CrossFitView Public WhiteboardWarm-up (No Measure)5 Rounds Core Training (obliques) 10/arm Half kneeling KB windmills 10/arm KB Deadlifts 10/side med ball rotation throwsMetcon (AMRAP - Reps)3 Rounds of: 2min Air Squat 1min Rest 2min Bike 1min Rest 2min Russian Swings 1min Rest...
PSKC CrossFit - UNLOADEDView Public WhiteboardMetconMetcon (No Measure)Combo Day...