1600 SW 17th Ave
Ocala, FL 34471

2/21/2017

February 20, 2017

CrossFit Ocala – CrossFit

Toes to bar progressions and practice
**only 1 : 1 ratio of singles to dubs

View Public Whiteboard

CFO3 (No Measure)

2 minutes dub practice

then x2

10 Air Squats

10 Good Mornings

5 inch worms

10 Leg Swings Each

30 sec Elbow to heel (each)

GPP: Metcon (Time)

100 double under buy in

Then…

15-12-9

Toes To KB

Wallballs 20/14

Thrusters 75/55

Then another 100 double under buy out
Scaling Options

Toes to rig

Strict Knee raises

Strict leg raises

Coach’s Choice

COMP: Metcon (Time)

100 double under buy in

Then…

15-12-9

Toes To Bar

Wallballs 20/14 (9ft)

Thrusters 95/65

Then another 100 double under buy out

Cool Down

200m walk

30 sec pigeon stretch

30 sec standing straddle

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