Warm up
Foot prep
5 minute hero pose
Foot drills 100’
Calf raises/toe raises 20 reps of each with toes forward/toes out/toes in
Then 3 minutes of foot smashing with either a lacrosse ball/dumbbell handle/barbell. Stay between the heel and the base of the toes try to devote one minute to each third of your foot!
If you’re wondering why so much foot stuff and you didn’t watch the video challenge this would be a great opportunity to enlighten yourself!
WOD
Amrap 22
100m walking lunge
50 dB/kB snatch
100m bear crawl
50 dB/kB hang clean
200m side shuffle (100m one direction/100m other direction)
50 db goblet squats
200m backward run
50 pistols
For the pistol scale perform single leg sit to two leg stand/25 deck squats/or 50 step ups, do not scale to regular squats for today!!!
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 