Warmup
EMOM 10 min alternating between
Odd min: 5-10 burpees (40s max of work)
Even min 1: 40s of alternating lunge steps
–Then–
2 Rounds
30s Each
Bottom of the lunge each leg
Seated butterfly stretch
Bottom of the squat
Workout Notes
This is a hero workout that will be done across a lot of the CrossFit community today! Happy Veterans Day to all veterans. Goal times are between 55 min and 1:20 min
*If you do not have a box to perform step ups, perform walking lunges.
Workout
“Chad”
For time:
1000 Weighted Box Step-ups, 45 lbs, 20 in
In honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries, and PTSD. Happy Veterans Day to all veterans and THANK YOU FOR YOUR SERVICE!
Beginner
500 Bodyweight step ups 4″-10″ in
Intermediate
1000 Bodyweight step up 20″ in
Cool Down
2 min each
Seated hamstring stretch
Calf stretch
and then