PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (6 MINUTE CAP) 5/5 SA Ring Row 5/5 SA RKBS 5/5 SA KB FR Lunge 5/5 Suitcase Deadlift 50’ Bear CrawlStrengthMetcon (Weight)EMOM x 12 MINUTES MIN 1 - 15 DBL KB Deadlift (53/35) MIN 2 - :40 DBL KB FR Hold MIN 3 -...
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 Row 500m (rest remainder) STATION 2 25 Burpees (rest remainder) STATION 3 2:00 Max Plank (every break = 10 sit-ups) STATION 4 2:00 Max Wall Sit (every break = 10 lunges)...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 10 Scap Push-ups 10 Forward Lunges 10 Slam Ball Bent Over Row 10 Slam Ball Deadlift 1 ROUND 20 Alt. Shoulder Taps 10 Alt. Reverse Lunges 10 Slam Ball Overhead Presses 10 Slam Ball Ground to OverheadWorkoutMetcon (AMRAP - Reps)AMRAP x 3 MINUTES Max Push-Ups (Hand Release...
PSKC CrossFit - NC COMPETEView Public Whiteboard...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS :30 Bootstrapper :30 Cossack Squats :30 Inch Worms DL Focused Warm-up (with a barbell) 2 ROUNDS 5/5 RDL :30 Mountain Climbers 10 Sumo Deadlifts :30 Up-Downs 10 DeadliftsSkillWarm-up (No Measure)EMOM x 8 MINUTES MIN 1 - 3 Push-Thru* MIN 2 - 5 Deadlift (Build to Workout Weight) *1 Push-Thru...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 10 BB Deadlifts 8 BB Hang Power Cleans 6 BB Strict Presses 4 Broad JumpsWorkoutMetcon (3 Rounds for time)3 SETS FOR TIME 500m Row 30 Up-Downs 20 Hang Power Clean (95/65) 10 Push-ups -2:00 Rest b/t Sets-StrengthMetcon (No Measure)3 SETS (2:00 ON/ 1:00...
PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 15 Wall Ball :30 Plank Hold STATION 2 AMRAP 15 Wall Ball :30 Plank Hold STATION 3 RECOVERY 2:00 Row 1:00 Walking Rest 2:00 Row...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 200m Run 7 Med. Ball Squats → 7 Med. Ball Push Press to target 7 DB Deadlifts → 7 DB Hang Jump and Shrugs 10 Alt. Mountain Climbers → 7 Plank Jump Tucks* *Start in plank jump the feet up to...
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)FBB Flow Warm-up 3-4 ROUNDS… 1:30 Bike or Row (:45 EZ / :45 Moderate...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)FBB Flow Warm-up 3-4 ROUNDS… 1:30 Bike or Row (:45 EZ / :45 Moderate...