CrossFit – Tue, Nov 11
VETERANS DAY – WEEK SCHEDULE CHANGES:

 Friday 11/7 – last class is 4:30 pm

 Saturday 11/8 – 9 am only and Advanced class at 10 am

 Sunday 11/9 – normal class schedule

 Monday 11/10 – last class is 4:30 pm

 Tuesday 11/11 – 8 and 9:30 am only, reservations are required

Warm-up

10 Leg Swings

10 Alt Scorpion

10 Alt Runners Lunge

10 Alt Samson

HIP CIRCLE – 12 of each:

Front steps each side

Back steps each side

Bridge

Squat

2x 10 Box Step

10 sec each side samson with front foot on box

Add ruck or vest

Partner Chad (Time)

Split the 1000 Step ups between 2 people

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.

https://www.stepupfoundation.org/our-story

Cooldown

Calf

Pigeon

Couch

Pancake