10/10/2016

By on October 9, 2016. Posted in .

Announcements

10/7 – No 7pm Class – Participating in Barbells for Blades. More info at https://www.facebook.com/events/1640094576305671/
10/15 – Friendly Fire Comp at the gym. Heats start at 9. Let us know if you’d like to compete or volunteer. Free to spectate
10/31 – Costume contest all day! Wear something you can WOD in 😀
Fit for kids & Ladies class MWF 5:30pm

CrossFit Ocala – CrossFit

Pistol Progressions (10 min)

View Public Whiteboard

Warm-up (No Measure)

400m run

2x

10 air squats

5 inch worms

30 sec pigeon stretch

30 sec standing straddle

GPP: Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 10 min

1-2-3-4…

Air Squat

Push Ups

Toe to Rig

COMP: Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 10 min

1-2-3-4…

Pistol (total)

Push Ups

Toe To Bar
Pistols are total number, and should be alternating. Score is round completed+additional reps

Cool Down

200m run

30 sec pigeon stretch (each)

30 sec elbow to heel (each)

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