1600 SW 17th Ave
Ocala, FL 34471

1/21/2017

January 20, 2017

CrossFit Ocala – CrossFit

Kip fundamentals
Butterfly progressions

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 (Time)

21 pull ups

Tire flip across turf &back

600m run

15 pull ups

Tire flips

400m run

9 pull ups

Tire flips

200m run

COMP: Metcon (Time)

21 c2b pull ups

Tire flip across turf &back

600m run

15 c2b pull ups

Tire flips

400m run

9 c2b pull ups

Tire flips

200m run

Cool Down

25ft walking Samson lunge

30 sec pigeon stretch

30 sec Elbow to heel

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