CrossFit – Sat, Nov 11
Warm-Up
Warm-Up
AMRAP x 6 MINUTES
6 Jumping Jack Toe Touches*
6 Alt. Quad Pull Backs
6/6 Ankle Circles
6 Kang Squats
6 Alt. Groiners
6 Alt. Step-Ups
*Perform a toe touch + jumping jack
Workout – All
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/
Partner Workout Option
IN TEAMS OF 2… (Time)
FOR TIME*
1000 Box Step-Ups (20)**
*P1 works while P2 rests or completes an EZ Cardio Choice. Split work as needed.
**45/35 added in weight – ruck, plate, vest, or DB.
(Score is Time)
Optional Cool Down
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)