Warm up
Foot drills
70′ of each
Then
100-150′
Jog
High knees
Butt kickers
Side shuffle
Karoake
Then
20 leg swings (forward/backward each leg)
20 leg swings (side to side each leg)
20 calf raises (20 each toes forward/toes out/toes in)
20 toe raises (20 each toes forward/toes out/toes in)
Workout
30 minute run/walk
There are two options
150 squats then max distance run with remaining time
Or
Run for distance and every 2 minutes (including 0 perform 10 air squats)
Feel free to wear a vest or ruck!!
Post scores to website!!!!
Video challenge
Today will be 2 minutes of max situps we are using this challenge to highlight barbells for bullies!
Get after it!!!
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 
Split them up. 2.56 miles, ran with my wife who doesn’t have the benefit of 10 foot long legs!
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Oh, and 44 sit ups.
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2.99 miles. Option B, 10 air squats every 2 min. Challenge video: 34 reps
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58 sit ups. Took my dog on the run with me, he was loving life!
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