8 rounds of:
Run 400 meters
Rest 90 seconds
Post total time to comments not including 8th rest.
Sunny and in the 40's I say we get outside, bring your BU CrossFit hoody, don't have one, got a few left.
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2104 Harvell Circle
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Bellevue NE 68005
Contact Us at bucrossfit@gmail.com
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DAILY WARM UP
Moving across the floor
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push Press
15 Push Jerks
15 Sit ups
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push ups
15 Pull up
15 Shoulder Press15 Push Press
15 Push Jerks
15 Sit ups
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5 comments:
25 or 24:25 not sure about the exact time for the calculations. Nice day to run outside!
400's w 90 sec rest. 25.51 total. 400 were 1.56. 1.54, 1.52, 1.51, 1.52, 1.52. 1.50, 1.47 so 13 min range for full set of 400's. Was about 10-15 slower than typically track 400's but good to work some zig zags in.
Plus the route measures a true .25 miles - 8 repeats on Garmin came in right at .25
1:23,1:23,1:26,1:26,1:30,1:34,1:37,1:28 total 22:19
Great day temps in the 30's sunny first workout outdoors since, December 8th.
18:04 with no rests
Val- 1:26,1:28,1:32,1:30,1:28,1:30,1:32,1:26 total 22:24
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