1600 SW 17th Ave
Ocala, FL 34471

1/16/2017

January 15, 2017

CrossFit Ocala – CrossFit

Toes to Bar fundamentals

View Public Whiteboard

CFO Warm Up 1 (No Measure)

400m run

Then x2

5 inch worms

10 Jump squats

10 pass throughs

30 sec calf stretch

30 sec E-2-H

GPP: Metcon (AMRAP – Rounds and Reps)

Death By…

Minute 1 – Toes to Rig

Minute 2 – 2 Wall balls 20/14

Rep scheme – 1 T2R, 2 WB, 3 T2R, 4 WB….
10 minute minimum work requirement

COMP: Metcon (AMRAP – Rounds and Reps)

Death By…

Minute 1 – Toes to Bar

Minute 2 – 2 Wall balls 20/14 (9ft)

Rep scheme – 1 T2R, 2 WB, 3 T2R, 4 WB….
10 minute minimum work requirement

Cool Down

200m walk

10 pass throughs

30 sec pigeon stretch

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