CrossFit Nucleus, CrossFit Nucleus – CrossFit
:45 each Foam roll Quads, Hamstrings, Glutes, Calves
400m run + 8/8 Spider man lunge with twists
Hero Workout for 9/11
– if you can make it to Cahokia mounds or if they have it feel free to go climb the stairs as we do each year if not here is a similar workout
– Load up a backpack (make sure it is good and evenly distributed weight, OR use a vest
– or Vest and hold a MB/DB on shoulder
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.
To learn more about CHAD click here
spend 10 minutes foam rolling/stretching your legs: quads, hamstrings, glutes, calves, hip flexors, low back