PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS INCREASING EFFORT EACH ROUND 200m Run 10 Alt Sampson Lunge Stretch 10 Up-Down 8/8 DB Strict High Pulls 8/8 DB Hang Power Clean :20 Rest **10 MIN CAP**Extended Warm-upPower Clean (8x2)EMOM x 8 MINUTES 2 TNG Power Cleans* *Build to a heavy double in sets...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 100m Run 25ft Butt Kicks 25ft Toe Touches 25ft Side Shuffle 25ft Karaoke 15 Banded Face Pulls 15 Banded Strict PressStrengthMetcon (No Measure)EMOM x 12 MINUTES* MIN 1 - :45 Alt. Hammer Curls MIN 2 - :45 DB Floor Press MIN 3 - :45...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 3 MINUTES (moderate intensity) 10 Boot Strappers 8/8 Leg Swings (Forward and Back) 6 Burpees into...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (Time)FOR TIME Team of 2 1K Row 20 Strict Pull Up 900 M Row 19 St Pull Up 800 M Row 18 St. Pull Ups ….. Row drops by 100 and Pull Ups drop by 1. *30 MIN CAP...
PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP...
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 100m Row 10 Plate G2OH STATION 2 AMRAP 10 Box Jumps 10 Plate Push Press STATION 3 AMRAP 100m Row 10 Plate G2OH STATION 4 AMRAP 10 Box Jumps 10 Plate Push Press...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)Team 1k Row!! In teams of 2...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 10 Wall Ball FS -- 8 Wall Ball Thrusters -- 6 Wall Balls 10 Empty BB Sumo DL -- 8 High Pulls -- 6 SDHL 10 Step-ups -- 8 Box Jump w/ Step-down -- 6 Fast Box Jumps 10 Empty...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 8 Slam Balls :30 Row 8 Sit-Ups :30 Row 8 Air Squats @32X1 (:03 descent, :02 pause in the bottom, explode up) → 8 Air Squats (at normal tempo)WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 14 MINUTES 12 Slam Balls 12 Sit-Ups 12 Air...
PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (Time)FOR TIME 21-15-9 DB Strict Press Ring Rows Run 200m 21-15-9 DB Strict Press Ring Rows -18:00 Hard Cap-...