171 CrossFit – Fri, Nov 11
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-94d26a89-7fff-8cfa-955e-3522022db7f9">AMRAP x 1 MINUTE</span></p><p dir="ltr"><span id="docs-internal-guid-94d26a89-7fff-8cfa-955e-3522022db7f9">6 Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-94d26a89-7fff-8cfa-955e-3522022db7f9">6 Good Mornings </span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-94d26a89-7fff-8cfa-955e-3522022db7f9">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-94d26a89-7fff-8cfa-955e-3522022db7f9">AMRAP x 2 MINUTES </span></p><p dir="ltr"><span id="docs-internal-guid-94d26a89-7fff-8cfa-955e-3522022db7f9">6 Step-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-94d26a89-7fff-8cfa-955e-3522022db7f9">10 Alt. Calf Stretches on Box</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-94d26a89-7fff-8cfa-955e-3522022db7f9">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-94d26a89-7fff-8cfa-955e-3522022db7f9">AMRAP x 2 MINUTES </span></p><p dir="ltr"><span id="docs-internal-guid-94d26a89-7fff-8cfa-955e-3522022db7f9">6 Weighted Step-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-94d26a89-7fff-8cfa-955e-3522022db7f9">6 Alt. Cossack Squats </span></p><p><br /> </p>
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.
<p dir="ltr"><span id="docs-internal-guid-c0228cf7-7fff-1b96-cf47-9341bc279844">*45/35 added in weight – ruck, plate, vest, or DB</span></p><p dir="ltr"><span id="docs-internal-guid-c0228cf7-7fff-1b96-cf47-9341bc279844">**750/500/250/100 reps are all options for completion</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c0228cf7-7fff-1b96-cf47-9341bc279844">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c0228cf7-7fff-1b96-cf47-9341bc279844">Last Seen: 11/12/21</span></p><p><br /> </p>
Optional Cool Down
Metcon
<p dir="ltr"><span id="docs-internal-guid-f0dbe6d7-7fff-3f15-d7b3-575baed0c53c">FOR RECOVERY</span></p><p dir="ltr"><span id="docs-internal-guid-f0dbe6d7-7fff-3f15-d7b3-575baed0c53c">5:00 Foam Roll Legs or 5:00 EZ Pedal</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f0dbe6d7-7fff-3f15-d7b3-575baed0c53c">(No Measure)</span></p><p> </p>
