PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS :20 Bike (EZ → Mod → Hard) 4/4 DB Bent Over Row 6 DB Hang to Overhead 16 Plank Alt. Shoulder TapsWorkoutMetcon (AMRAP - Reps)AMRAP x 14 MINUTES* Max Cal. Bike *Every 2:00 including 3-2-1 go, perform...
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 Wall Ball 20 Russian Twist STATION 2 500m Row Rest 1:00 Max Meters in Time Remaining STATION 3 AMRAP 10 WB Lunges 20 Bicycle Crunches...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)Coach B's Junkyard Dog Warm-up!StrengthSquat Clean (1x3)ON A 8:00 RUNNING CLOCK...
PSKC CrossFit - NC COMPETEView Public Whiteboard...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)LINE DRILLS! 25' Each...
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 Walking Lunges 1:00 Wall Sit STATION 2 1:00 Push-ups :00 Tuck Hold STATION 3 1:00 Mountain Climbers 1:00 Bear Crawl Hold STATION 4 1:00 Fast Pedal :30 Slow Pedal...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS (no stopping b/t movement): :30 Air Squats :30 Up Downs :30 Alt. Lunges :30 Mt. Climbers :30 Superman HoldPartner WorkoutMetcon (Time)IN TEAMS OF 2...
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)2 ROUNDS (no stopping b/t movement): :30 Air Squats :30 Up Downs :30 Alt. Lunges :30 Mt. Climbers :30 Superman HoldPartner WorkoutMetcon (Time)IN TEAMS OF 2...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)PARTNER WARM-UP AMRAP X 5 MINUTES P1: Row P2: 30 Mountain Climbers 20 Jumping Jacks 10 Plate DeadliftsPartner StrengthMetcon (Weight)3 SETS P1 - 20 Front Rack Lunges* P2 - MAX Plank Hold -Rest 1:30 b/t Sets- *If P2 drops from Plank, P1 must wait to continue reps...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)2:00-3:00 Bike or Row increasing intensity from EZ to Moderate across the effort...