1600 SW 17th Ave
Ocala, FL 34471

1/7/2017

January 06, 2017

CrossFit Ocala – CrossFit

Movement Review

View Public Whiteboard

Warm-up (No Measure)

80 ft bear crawl

2x

10 pass throughs

10 air squats

10 leg swings on each side

30 sec squat hold

GPP: Metcon (Time)

5RFT

20 Wall Balls 20/14

15 KB Swings 53/35

10 Sit Ups

80 ft Bear Crawl after each Round

COMP: Metcon (Time)

5RFT

20 Wall Balls 20/14(9ft)

15 KB Swings 70/53

10 GHD

80 ft Bear Crawl after each Round

Cool Down

200m row

30 sec standing straddle

30 sec pigeon stretch

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