CrossFit – Sat, Nov 12

Westshore CrossFit – CrossFit

Warm-up

On a 5:00 clock with a partner:

10 synchronized high knees in place

5 leg swings/ leg

10 synchronized walking lunges

5 upward dog or press-up stretches

5 synchronized step-ups (any height)

BenchMark WOD

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.

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.
To learn more about CHAD click here
INTERMEDIATE

For time with a partner:

1,000 box step-ups each (20 in)

-You Go, I Go

BEGINNER

For time:

500 unweighted box step-ups (12-16 in)

Cool Down

Stretch (No Measure)

1 set:

2:00 foam roll quads

1:00 foam roll calf/side

1:00 figure-4 glute foam roll/side