PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)FOR TIME (6:00 CAP) 200m Run 100 Single Unders 10/10 SA KB Deadlift 16 Alt. Single KB FR Lunge 200m RunStrengthMetcon (No Measure)3 SETS 8/8 SA FR KB Split Squats (53/35) 10/10 Plate Elevated Curtsey SquatWorkoutMetcon (No Measure)EMOM x 15 MINUTES MIN 1 - 20 DB...
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 12 MINUTES 5 Light DB Devil’s Press 15 Jumping Jacks 10 Ring Rows 10 Straight Leg Sit-ups (minimize arm throw) 10 Scap Pull-ups (slow and controlled) :30 Hollow RocksSkillWarm-up (No Measure)ON A 10:00 RUNNING CLOCK...
PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 20 Single-Unders → :20 Double-Under practice 10 Air Squats → 10 Alt. Bodyweight Lunges 5 KB Sumo DL + 5 Upright Rows → 5 SDHPWorkoutMetcon (AMRAP - Rounds and Reps)3 SETS AMRAP x 5 MINUTES 5 KB SDHP 10 Alt. KB Lunges 15...
PSKC CrossFit - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Reps)6 X 3:00 AMRAPS 3:00 REST IN BETWEEN EACH AMRAP Go through the AMRAPS twice. SCORE IS TOTAL CALS 1) 10/7 CALS ON BIKE + 10 X ALT LUNGES WITH KB (53/35) + 5 X BURPEE BOX JUMP OVER * REMAINING...
PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (3 Rounds for time)3 SETS 60 Cal Bike 30 Burpees Over Rower 1000m Row -Rest 1/2 time b/t Sets- *If set takes you 8 minutes, rest 4 minutes.B. 60:00 GPPWarm-upWarm-up (No Measure)AMRAP x 12 MINUTES 5 Light DB Devil’s Press 15 Jumping Jacks 10 Ring...
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 Max Wall Balls :30 Plank Hold STATION 2 1:00 Max Sit-ups :30 Tuck Hold STATION 3 1:00 Max KB Swing :30 Squat Hold STATION 4 1:00 Up-Downs :30 Plank Hold...
PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 10 Russian KBS 10 KB High Pulls 7 Scap Pull-ups 200m RowStrengthWeighted Pull-ups (Find 3RM)ON A 10:00 RUNNING CLOCK...
PSKC CrossFit - PUSHView Public WhiteboardWorkoutMetcon (No Measure)EMOM x 20 MINUTES MIN 1 - 250/200m Row MIN 2 - 15 Light Weight Squat Cleans MIN 3 - 10 V-Ups MIN 4 - 7 Burpees...
PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (No Measure)E2MOM x 20 MINUTES MIN 1 & 2 -- Row 500m MIN 3 & 4 -- 10 TTB + 10 Box Jump Over (24/20) + 10 TTB* *The work in Min 3 & 4 must be completed in order..10-10-10.B....
PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS - Each round the movements 'graduates' to a more complex version (10:00 CAP) 10 Cal Row (Stays the same) 10 Squats → Front Squats (PVC) → Overhead Squats (PVC) 10 Push-ups → Ring Support Push-ups → Dip Negatives 10 Scap...