1600 SW 17th Ave
Ocala, FL 34471

1/5/2017

January 04, 2017

CrossFit Ocala – CrossFit

Strength Cycle Wk 1
25 Min to establish 1RM Back Squat

View Public Whiteboard

SQUAT: Squat Warmup (No Measure)

400m Run or Row

2x

10 KB Swings

10 Straight Legged KB Deadlift

5 inch worms

10 jumping air squats

30 sec pigeon stretch

BSQ: Back Squat (1RM)

GPP: Metcon (Time)

21-15-9

Deadlifts 155/105

Box Jumps 24/20

COMP: Metcon (Time)

21-15-9

Deadlifts 185/135

Box Jumps 30/24

Cool Down

25 ft walking lunge

30 sec pigeon stretch

30 sec standing straddle

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