Stars and Stripes Series Workout #4 – “Chad”

CFKSQ – CrossFit

Delta

Chad (Time)

For Time

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

In memory of Chad Michael Wilkinson of the US Navy who died by suicide on October 29, 2018, in Virginia Beach on active duty after 22 years of service. This workout was Chad’s training in preparation to climb Mt. Aconcagua. If someone you know is struggling emotionally or having a hard time, you can be the difference in getting them the help they need. The National Suicide Prevention Hotline is 1-800-273-8255.
Intermediate Version:

For Time

500 Box Step-Ups (20 in)

Wear a Ruck Pack (25/15 lb)

Warm-up

1)

2 min cardio

4)

Practice step-ups w/ weight

Cool-Down

– Go for a walk –

:30 Box Pigeon (ea)

:30 Box Hamstring (ea)

:30 Couch (ea)