PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)General Warm-up (7 min cap) 3-4 SETS 7 Barbell Stiff-Legged DL 7 Barbell Bent Over Row (:02 pause at sternum) 7/7 Leg Swings (barbell in flaghold) 7/7 Alt. Groiners 14 Barbell HopsStrengthDeadlift (3-3-3-3-3)Deadlift* *Build to 3RM Deadlift.WorkoutMetcon (Time)FOR TIME 200m Run Into...
PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds: 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Row 30 Cals Rest Remainder...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS (6 MINUTE CAP) 5 Up-Downs 6/6 DB FR Squat 10 Tuck-ups 30 Single UndersStrengthFront Squat (2x5 / 1x4 / 1x3 / 1x2)ON A 15:00 RUNNING CLOCK...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)4 Rounds* 10 Up-Downs → Burpees 30 Single Unders → Double Unders :30 Hollow Hold → Side Planks (R/L)StrengthMetcon (3 Rounds for reps)3 SETS 15 DB Bench Press Immediately into...
PSKC CrossFit - NC COMPETEView Public Whiteboard...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2:00 Bike :15 Fast :45 Recovery 2 ROUNDS 8 Alt. Step-Ups 6 Alt. Cossack Squats* 4 Up-Downs (no push-up burpee)WorkoutMetcon (Time)FOR TIME* 30-20-10-20-30 Cal Bike KB Goblet Squats *10 Up-Down Box Jumps After Each Full Set -20:00 Hard Cap-...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)400m Med Ball Line Run! Then...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES* 10 Alt. Step-ups → Box Jumps 10 KB Sumo Deadlift → KB SDHP 10 Air Squats → MB Thrusters *Switch movements at 3:00 into AMRAP.StrengthDeadlift (3-3-3-3-3)3-3-3-3-3 Sumo Deadlift -Rest 1:30 b/t Sets-WorkoutMetcon (4 Rounds for reps)EMOM x 12 MINUTES MIN 1...
PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (3 Rounds for reps)3 SETS FOR MAX REPS 2:00 Cal Row 1:30 TTB 1:00 Alt. DB Snatch (50/35) -Rest 2:00 b/t Sets-B. 60:00 GPPWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES* :20 Bike (Workout Pace!) 16 Shoulder Taps 8 Forward Lunges 6 Up-DownsWorkoutMetcon (Time)EVERY 3 MINUTES FOR...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES* :20 Bike (Workout Pace!) 16 Shoulder Taps 8 Forward Lunges 6 Up-DownsWorkoutMetcon (Time)EVERY 3 MINUTES FOR 30 MINUTES...