Today’s workout can be broken up in any way you’d like between you and your partner for 23 minutes!
This hero workout is dedicated to Royal Canadian Mounted Police Constable Heidi Stevenson who died on April 19, 2020, while protecting others during a mass shooting that took place in the Canadian province of Nova Scotia.
The rep scheme signifies the number of years she served in the force.
We first saw this workout posted by CrossFit NCR @crossfitncr (Ottawa, Canada) to honor Cst. Stevenson.
10/7 Cal row or bike
+
10 Step up
Alternate rounds with partners
4 total rounds
__________
4 Air squat
4 Push up
4 Light KB swing
4 Lunge/jumping lunge
4 Sit up
4 Box jump + step down
3 rounds for practice not speed (build KB weight + after round 1 demo jumping lunge)
RXConditioning
AMRAP in 23 minutes
23 Air Squats
23 Push-Ups
23 Kettlebell Swings (53/35lb.)
23 Jumping Lunges
23 Sit-Ups
23 Box Jumps (24/20 in)
Intermediate
AMRAP in 23 minutes
23 Air Squats
23 Push-Ups
23 Kettlebell Swings (35/20lb.)
23 Jumping Lunges
23 Sit-Ups
23 Box Jumps (24/20 in)
Baseline:
AMRAP in 23 minutes
23 Air Squats
23 Push-Ups
23 Kettlebell Swings (20/15lb.)
23 Lunges
23 Sit-Ups
23 Plate jumps
1:00 Rest after each round
3×10 DB Bicep curl each arm
+
3×15 Superman (1 count hold to finish each rep)
