Thursday, September 15, 2016

Running intensive crossfit with CC kids

Kids ran 1 mile warm up
Round 1
800 meter and back run CF loop = 1mile, I ran to 400 mark and back.
25 - KB Swings - all rounds @ 55lbs
25 - Push-ups - wide
25 - SDLHP - all rounds @ 55lbs
50 - Figure 4 25 each side - I did 50/50
Round 2
Heartford to Division intersection - I ran to first entrance of primary.
25 - KB Swings
25 - Push-ups - narrow
25 - SDLHP
50 - Butterfly
Round 3
Front of HS down bus route far gate, MS - middle gate
25 - KB Swings
25 - Push-ups - wide
25 - SDLHP
50 - Bicycles - I did 100
Round 4 - only HS high Mileage kids full, low mileage to CF 400, no MS
Track Loop 1 lap - I ran to front of subdivision
25 - KB Swings
25 - Push-ups - narrow
25 - SDLHP
50 - Crunches - I did 100

After all above
20 Toes-to-bar
100/100 Mirror runs

1 mile cool down

Splits kind of - got stopped several times
1 - 10:49
2 - 16:08
3 - 16:09
4 - 14:35
Total time - 57:43 - got stopped several times

Very happy I was able to do this again.  Did it last year too.  Ran more this year than last just a bit farther in a few places.

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