“Tom Collins”

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

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