CrossFit – Sat, Nov 11

CrossFit Chilliwack – CrossFit

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Partner Chad 1000x (Time)

– RX –

For time with a partner:

1000 rucksack step-ups (35/45 lb) (20 in)

– Both partners work at the same time.

– INTERMEDIATE –

For time with a partner:

1000 rucksack step-ups (20/30 lb)

– Both partners work at the same time.

– Athlete’s choice of step-up height.

– BEGINNER –

For time with a partner:

1,000 unweighted step-ups

– Both partners work at the same time.

– Athlete’s choice of step-up height.

General Warm-up (No Measure)

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)

Stretching (No Measure)

1 set:

2:00 foam roll quads

1:00-2:00 couch stretch/leg

– AT-HOME – (Time)

Same as Rx’d, Intermediate, or Beginner