CrossFit Kennett Square – CrossFit
Delta
John Collins (Distance)
40-min Ruck
With a 50# Pack, walk as far as you can for 20 minutes, then return home.
Warm-up
1)
Down and Back or 20x ea
Over the Hurdle
Figure Four
Active Spider
Cow Grazer
Plank Walkout
Bear Crawl (in a circle)
Duck Walk (in a circle)
Tip Toe Walk
Heel Walk\
2)
100m Run
10 Cat/Cow
10 Calf Stretch (:03 ea side)
3)
Practice 100m
Cool-Down
:30 Spread Eagle (ea)
:30 Calf (ea)