CrossFit Timoro – At Home
Warm Up (No Measure)
10 walking lunge steps
:15 Samson stretch/side
10 single-leg calf raises/side
10 alternating step-ups
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.
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55:00 (18 reps/min) – 75:00(14 reps/min).
Light load (30/45 lb) to a 20-in target.
Perform the step-ups with a lighter load, or unweighted, to accomplish 15 reps/min for most of the workout.