“John Collins”

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)

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