Westbound CrossFit (Coach Ryley)
1630 (5 of us)
Warm Up
400 meter jog
Glute bridges (both legs and singles)
Walking lunges
Lunge forward hip opener
High knees
Butt kicks
Calf stretch
Forward / backwards leg swings
Side / side leg swings
Tuck Jumps
Lunge jumps (split-squat jumps)
Dynamic Strides
2x100 building pace
stretch hamstrings
2x50 faster than race pace
quad stretch
4x100 race pace
Conditioning
1 mile run - 10:04
This is the fastest I have run a mile in years. I will credit the thorough warm up and group camaraderie. I went out steady with 2:30 at the 400 and 4:59 at the turn around. My pace was not super steady, but was as fast as 8:30 per mile and as slow as 10:30 per mile. I was beyond thrilled.
Cool Down
3 rounds of core work
12 sit-ups (supposed to be weighted, I did them unweighted)
15 GHD hip extension
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