171 CrossFit – Sat, Nov 11

Warm-Up
Warm-Up
<p>AMRAP x 6 MINUTES</p><p>6 Jumping Jack Toe Touches*</p><p>6 Alt. Quad Pull Backs</p><p>6/6 Ankle Circles</p><p>6 Kang Squats</p><p>6 Alt. Groiners</p><p>6 Alt. Step-Ups</p><p> </p><p>*Perform a toe touch + jumping jack</p>

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.

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>*45/35 added in weight – ruck, plate, vest, or DB</p><p>**750/500/250/100 reps are all options for completion</p><p> </p><p>(Score is Time)</p>

Partner Workout Option
IN TEAMS OF 2… (Time)
<p>FOR TIME*</p><p>1000 Box Step-Ups (20)**</p><p> </p><p>*P1 works while P2 rests or completes an EZ Cardio Choice. Split work as needed.</p><p>**45/35 added in weight – ruck, plate, vest, or DB.</p><p> </p><p>(Score is Time)</p>

Optional Cool Down
FOR RECOVERY
<p>5:00 Foam Roll Legs or 5:00 EZ Pedal</p><p> </p><p>(No Measure)</p>