1600 SW 17th Ave
Ocala, FL 34471

05/22/2017

May 21, 2017

Announcements

Bacon Beat Down – 6/23-6/25 – http://thebaconbeatdown.com/
Rex Rumble – 7/29 – http://www.boxtribetracker.com/1931/web/
Deuces Wild 8/5 – register at http://www.boxtribetracker.com/1964/web/
Return of Express Class! Mondays & Wednesdays from 12:15 to 12:45pm! Starts May 1st!

CrossFit Ocala – CrossFit

Skill

Overhead Squat Fundamentals

View Public Whiteboard

Warm-up

x2

30 dubs or 10 attempts

10 over head squats with pvc pipe

30 sec overhead squat hold

10 pass throughs

10 pushup

30 sec elbow to heel

Cool Down

X2

150 ft walk on turf

30 sec squat hold

10 pass throughs

30 sec saddle pose

Metcon (AMRAP – Rounds and Reps)

GPP

GPP

Teams of 2

Leap frog format

(one partner must complete all of one movement then next partner completes all of next movement)

12 min LADDER

1,2,3,4,5,6,etc….

OHSQ 75/55

Push up

Sit ups

Metcon (AMRAP – Rounds and Reps)

Comp

Teams of 2

Leap frog format

(one partner must complete all of one movement then next partner completes all of next movement)

12 min LADDER

1,2,3,4,5,6,etc….

OHSQ 95/65

Ring push ups

Ghd sit ups

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