1600 SW 17th Ave
Ocala, FL 34471

06/30/2017

June 29, 2017

CrossFit Ocala – CrossFit

View Public Whiteboard

Skill/Strength

HSPU

Hand stand push ups

Level one-Getting on wall and proper body position

Level two-On wall change of direction dow to target

Level three-Strict Hspu to target

Level four-strict hspu 3-3-3-3-3

CFO2 (No Measure)

10 – 3 count jumping jacks

then

50 ft walking hi kick –>

50 ft walking lunge –>

50 ft karaoke –>

50 ft butt kicks –>

50 ft hi knees –>

Metcon (Time)

GPP

4 rounds

9 strict push up

25 ft walking lunge with KB 35/53

500 m row
20 min time cap

Metcon (Time)

Comp

4 rounds

400m run

9 HSPU

(rx+ deficit 45 for girls 45+25 for guys)

25ft oh walking lunge 95/65

(rx+ 135/95)

20 min cap

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text