Westshore CrossFit – CrossFit
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)
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
For time with a partner:
1,000 box step-ups each (20 in)
-You Go, I Go
500 unweighted box step-ups (12-16 in)
Stretch (No Measure)
2:00 foam roll quads
1:00 foam roll calf/side
1:00 figure-4 glute foam roll/side