PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 6 MINUTES MIN 1 - Plank Hold → Hollow Hold (MIN 4) MIN 2 - 5/5 Single Arm Ring Rows → 10 DBL Ring Rows (MIN 5) MIN 3 - :45 Row @ Moderate Pace → :30 @ Workout...
PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with hard effort.B. 60:00 GPPWarm-upWarm-up (No Measure)1:00 Bike (start :20 easy→ :20 moderate→ :20 hard) Then go into… 2-3 ROUNDS: 5 Inch Worms + Push-Up 10 Scap Pull-Ups 10 KB Goblet Squats (pause :01 at...
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 :30 Bike Sprint 1:00 Max Push-ups STATION 2 1:30 Row or Bike @ Moderate Pace STATION 3 :30 Bike Sprint 1:00 Max Push-ups STATION 4 1:30 Row or Bike @ Moderate Pace...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)1:00 Bike (start :20 easy→ :20 moderate→ :20 hard) Then go into… 2-3 ROUNDS: 5 Inch Worms + Push-Up 10 Scap Pull-Ups 10 KB Goblet Squats (pause :01 at the bottom) 10 KB Good MorningsWorkoutMetcon (Weight)EMOM x 24 MINUTES MIN 1 - 2-3 Front Squats...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 100m Run 30 Mountain Climbers 5/5 DB Arm Haulers 5/5 SA SL DeadliftStrengthDeadlift (3-3-3-3-3-3-3-3)EMOM x 8 MINUTES 3 Deadlifts* *Increase weight every other round. Keep weight moderate-heavy.WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 14 MINUTES 3-6-9...
PSKC CrossFit - CrossFitView Public WhiteboardStrength10 RM Front SquatEstablish a 10 Rep Max Front Squat *Max of 2 attempts at 10 RM*MetconMetcon (Time)FOR TIME 20 Front Squats (135/95) 40 Plate OH Sit-ups (25/15) 40 Plate OH Step-Back Lunges (25/15) 15 Front Squats (155/105) 30 Plate OH Sit-ups 30 Plate OH Step-Back Lunges 10...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS :30 Bike @ Moderate Pace :30 Easy, recovery pedal -REST :30- 2 ROUNDS :30 Air Squats :30 Rest :30 Single DB Squats (light weight) -REST :30- 1 ROUNDS :30 Burpees :30 Rest :30 Hollow RocksWorkoutMetcon (Time)6 ROUNDS FOR TIME :15 Assault Bike Sprint :45 Recovery Pedal -Rest 2:00- 4 ROUNDS FOR TIME :30...
PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP hard or get a second attempt at 20.1 at max effort. Do not double up workouts...
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 20 Mountain Climbers 10 DB Deadlifts STATION 2 AMRAP 40 Double Unders 10 DB Push Press STATION 3 AMRAP :30 Plank 10 DB Russian Swings STATION 4 AMRAP :30 Hollow Hold 10 DB Lunges...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)3-5 Minutes of Foam Rolling then...