1600 SW 17th Ave
Ocala, FL 34471

1/11/2017

January 10, 2017

CrossFit Ocala – CrossFit

Skill – Shoulder to Overhead Efficiency

View Public Whiteboard

Warm-up (No Measure)

2x

200m Run

10 pass throughs

10 air squats

10 strict press

30 sec calf stretch

GPP: Metcon (Time)

7 RFT

7 S2OH 95/65

14 Wall Balls 20/14

200m Run

COMP: Metcon (Time)

7 RFT

7 S2OH 135/95

14 Wall Balls 20/14(9ft)

200m Run with Wall ball

Cool Down

25 ft spider crawl (yes that’s a real thing)

30 sec standing straddle

30 sec shoulder stretch

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