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
2)
20 Military Kicks
10 Spider/Pigeon
20 Cow Grazers
10 Weightless Step-ups
20 Hip Circles (10 ea direction, each leg)
10 Samson Lunges
3)
1 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)