1600 SW 17th Ave
Ocala, FL 34471

4/18/2017

April 17, 2017

Announcements

Bacon Beat Down – 6/23-6/25 – http://thebaconbeatdown.com/
Rex Rumble – 7/29 – http://www.boxtribetracker.com/1931/web/
Deuces Wild 8/5 – register at http://www.boxtribetracker.com/1964/web/
Return of Express Class! Mondays & Wednesdays from 12:15 to 12:45pm! Starts May 1st!

CrossFit Ocala – CrossFit

Movement Review and Station Set Up

View Public Whiteboard

CF 04 – Squat (No Measure)

400m run or row, or 2 min dub practice

Then 2x

10 pass throughs

10 air squats

10 leg swings per leg

30 sec calf stretch

30 sec pigeon stretch

FGB: Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
55#, 14# to 9ft target rx for women. Yes, ladies 9ft…. All of the Crossfit.com & Open WOD’s are requiring a 9ft target.

Cool Down

200m walk

30 sec pigeon stretch

30 sec elbow to heel

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text