Box Step-Ups

12 min warm-up

  • 3 – 10 presses – push press ( bar to workload)
  • 3 – 10 toe touches to workload swings
  • Calf Stretches, jumps, to box jumps or step-ups

20min AMRAP

  • 10 Push Press (115/75)
  • 10 Kettlebell Swings (53/35)
  • 10 box jumps/step-ups (24/20)

10 min Cool Down

  • 5 x training bar presses
  • 10 toe touches
  • 1 mInute of walking

3 rounds for Time

  • 40 Cal Assault Bike
  • 30 Med-Ball Over Shoulder (80/50)
  • 50 box step-ups (20″ box)

Metcon

For Time (24 minute cap)

  • 50/35 cal AB
  • 10 Box Step-ups. (24″/20″)
  • 40/28 cal AB
  • 20 Box Step-ups
  • 30/21 cal AB
  • 30 Box Step-ups
  • 20/14 cal AB
  • 50 Box Step-ups
  • 10/7 cal AB
  • 50 Box Step-ups

Every 3rd minute

1 Craig Special. (115/85lb)

  • 1 x Hang Squat Clean
  • 1 x Squat Clean
  • 1 x Jerk