CrossFit Kennett Square – CrossFit
Delta
Tom Collins (Distance)
24 min Ruck Run for Distance
Details:
Fill a backpack with weighted items (wrap them in a towel so that it’s cushioned against your back – target is 25#)
Run 12 minutes away from your house and then back.
If you have a tracker, record your distance.
If not, do it and have fun with it.
Warm-up
1)
1:00 Unweighted Jog
2)
“Down-and-Back” Style:
Over the Hurdle
Figure Four
Inch Worm (no Push-up)
Spider Crawl
Cow Grazers
Military Walk
Rotating Lateral Lunges
Tip Toe Walk
Heel Walk
Outside of Feet Walk
High Knees
Butt Kicks
3)
1:00 Weighted Jog
Cool-Down
:30 Hamstring Each Leg
:30 Stradle
:30 Calf Stretch Eag Leg