1600 SW 17th Ave
Ocala, FL 34471

3/7/2017

March 06, 2017

CrossFit Ocala – CrossFit

Handstand Walk Drills
-Wall Walks
-Shoulder touches
-Walks around the box

View Public Whiteboard

CF1 (No Measure)

x2

200m row or run

10 pass throughs

10 jumping air squats

10 leg swings per leg

10 Push Ups

30 sec calf stretch

30 sec standing straddle

GPP: Metcon (AMRAP – Rounds and Reps)

Ascending Ladder 1,2,3…for 10 minutes

Wall Walk

Box Jump 24/20

Deadlift 155/105

COMP: Metcon (AMRAP – Rounds and Reps)

Ascending Ladder 1,2,3…for 10 minutes

25 ft handstand walk (only one – does not increase every round)

Box Jump Overs 24/20

Deadlift 185/135

Cool Down

200m walk

10 pass throughs

30 sec shoulder stretch

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