10/26/2016

By on October 25, 2016. Posted in .

Announcements

10/26 – Breast Cancer Awareness Day – Please wear PINK and we will be collecting donations for the PINK FUND http://www.pinkfund.org/
10/28 – Deadlift Comp at the Zone – 6pm
10/31 – Costume contest all day! Wear something you can WOD in 😀
Fit for kids & Ladies class MWF 5:30pm

CrossFit Ocala – CrossFit

Movement Review 15 min
-Double Under Technique
-Pistol Review
-Box Jump Safety
-Burpee Efficiency

View Public Whiteboard

Warm-up (No Measure)

2 min double under practice

2x

10 step ups (each leg)

10 pass throughs

10 air squats

5 inch worms

30 sec elbow to heel (each)

30 sec calf stretch (each)

GPP: Metcon (Time)

200m Run

75 Double Unders

50 Box Jumps 24/20

25 Burpees

15 Air Squats

25 Burpees

50 Box Jumps 24/20

75 Double Unders

200m Run

COMP: Metcon (Time)

200m Run

75 Double Unders

50 Box Jumps 30/24

25 Burpees (to a 25# plate)

15 Pistols (alternating, total)

25 Burpees (to a 25# plate)

50 Box Jumps 30/24

75 Double Unders

200m Run

Cool Down

200m Row

30 sec pigeon stretch

30 sec standing straddle

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