CrossFit – Fri, Nov 11
Warm-Up
Warm-Up
AMRAP x 1 MINUTE
6 Lunges
6 Good Mornings
Into…
AMRAP x 2 MINUTES
6 Step-Ups
10 Alt. Calf Stretches on Box
Into…
AMRAP x 2 MINUTES
6 Weighted Step-Ups
6 Alt. Cossack Squats
Workout
CHAD (Time)
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
https://wodwell.com/wod/chad-wilkinson/
Optional Cool Down
Metcon
FOR RECOVERY
5:00 Foam Roll Legs or 5:00 EZ Pedal
(No Measure)
*45/35 added in weight – ruck, plate, vest, or DB
**750/500/250/100 reps are all options for completion
(Score is Time)
Last Seen: 11/12/21