Today’s Workout

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 QUICK ROUNDS (8:00 CAP) 50m Shuttle Run 8/8 Reverse Lunges 10 Goblet Squats 12 Russian KB SwingsStrengthFront Squat (5-5-5-5-5*)5-5-5-5-5* Tempo Front Squat (31X1) *Complete 8/8 DB Split Squats after each set.WorkoutMetcon (4 Rounds for reps)EVERY 3:00 FOR 4 ROUNDS 20 Wall Balls (20/14) 20 Front...

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 100m Run 10 DB Strict Press STATION 2 AMRAP 100m Run 10 Jump Squats STATION 3 AMRAP 100m Run 10 Situps STATION 4 AMRAP 100m Run 10 Hollow Rocks...

PSKC CrossFit - CrossFitView Public WhiteboardMetconCrossfit Games Open 20.5 (Ages 16-54) (Time)For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min.Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)For time, partitioned any way: 40 chin-over-bar pull-ups 80-cal. row 120 wall-ball...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 7 MINUTES 10 Band Pull-aparts 10 Scap Push-ups 5 Push-ups to Down Dog 25’ Bear CrawlStrengthMetcon (Weight)EMOM x 12 MINUTES MIN 1 - 10 Seated Tempo Arnold Press (21X1) MIN 2 - 15 Box DipsWorkoutMetcon (AMRAP - Reps)"DEATH BY 2 BURPEES" Complete 2...

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 1:00 Push-ups :30 Burpees STATION 2 1:00 Air Squats :30 Burpees STATION 3 1:00 Row :30 Burpees STATION 4 1:00 Single Unders :30 Burpees...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2:00 EZ Warm-up on the Bike… Into… 2-3 ROUNDS 5 KB Deadlifts 7 Jumping Air Squats 9 Jumping Jacks :30 Plank HoldWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 6 MINUTES 6 Cal. Bike 6 KB SDHP 6 Sit-Ups -Rest 3:00- AMRAP x 6 MINUTES 6 Cal. Bike 6 Russian KB Swing 6...

PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)Teams of 4: 30:00 AMRAP Athlete 1: Bike for Cals Athlete 2: Rest Athlete 3: DBall Carry (up and back length of rig) Athlete 4: RestScore is total calories plus trips up and back the rig. It's up to the team to determine...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)Graduated Warm-up (R1 → R2 → R3) 3 ROUNDS (10:00 CAP) 8 Cal Row 65% → 75% → 85% 8 Ring Rows → Scap Pull-ups → Pull-ups 8 Push-ups → HR Push-ups → Burpees 8 Slam Ball Deadlift → Slam Ball G2OH →...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 20 Jumping Jacks 20 Mountain Climbers 7 Up-Downs -into- 1 ROUNDS 10/8 Cal Row 10 Scap Pull-ups 10 Kip Swings 10 Knees to ChestStrengthDeadlift (4-4-4-4*)4-4-4-4* Segmented Tempo Deadlifts *Pause for :02 below the knee, :02 above the knee, and :02 at mid-thigh.WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP...

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