Video challenge and warm up tips
Warm up
5 minutes of cardio
Jump/skip/jog/row/bike
150’ of each
Foot drills
Walking hamstring
Walking hip flexor
Lunge and reach
60s each leg
Front to back leg swings
Side to side leg swings
300’
Jog
High knees
Butt kickers
Side shuffle
Karaoke
Workout
Pick your sprints
These are all approximate distances. Do your best to measure and bring maximum effort to each sprint!
A. 20x50m
B. 50x20m
If you cannot sprint but have access to a piece of cardio equipment, there would be time options equivalent to sprinting
A. 5-8 second effort
B 3-5 second effort
Rest intervals are fairly short.
I would do an Emotm style for A and I would do an every 30 seconds style for B.
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 
20-50 meter sprints emotm averaged
12.9-15
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Chose the 20x50m option. Did it EMOM style. Averaged 8-9 seconds a sprint.
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