1600 SW 17th Ave
Ocala, FL 34471

06/28/2017

June 27, 2017

Announcements

CrossFit Ocalas Flag Football

https://www.facebook.com/events/157538358118733/?acontext=%7B%22source%22%3A5%2C%22page_id_source%22%3A252884141581685%2C%22action_history%22%3A[%7B%22surface%22%3A%22page%22%2C%22mechanism%22%3A%22main_list%22%2C%22extra_data%22%3A%22%7B%5C%22page_id%5C%22%3A252884141581685%2C%5C%22tour_id%5C%22%3Anull%7D%22%7D]%2C%22has_source%22%3Atrue%7D

CrossFit Ocala – CrossFit

View Public Whiteboard

Skill/Strength

Pull ups

Level 1 – Kipping progressions

Level 2 – Butterfly progressions

Level 3 – Bar Muscle ups

CFO1 (No Measure)

x2

200 M row or run

10 Frog Squats

10 Pass through

10 Push ups

30 sec squat hold

30 sec E-2-H

Metcon (AMRAP – Reps)

gpp

4 rounds

2 min ladder 1-2-3-4-5 etc..

Pull ups

Thrusters 95/65

Start each 2 min section over at rep 1. score is total reps

Metcon (AMRAP – Reps)

Comp

4 rounds

2 min ladder 1-2-3-4-5 etc..

Chest 2 Bar (RX+Bar MU)

Thrusters 115/85

Start each 2 min section over at rep 1. score is total reps

Cool Down

200m walk or 2 suicide walks BREATHE!!!

then

x2

60 sec biceps stretch

15 pass throughs

60 sec saddle stretch

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text