6/14/2016

By on June 13, 2016. Posted in .

Announcements

June 13th – No 6:30 or 7:30 class – switching to only 7pm in the Summer
June 13th – Mobility Class moving to M/W/F 6:30- only 30 min long
High School Program Tues/Thurs 3:30, Sat 9am – Needs special waiver
Bacon Beat Down – June 24-26
Crossfit Express 12:15-12:45 M/W/F
Monthly Challenge – 1 min ME Burpees

CrossFit Ocala – CrossFit

Movement Review

View Public Whiteboard

Warm-up (No Measure)

400m Run or Row

Then 2x

10 Step ups

10 legs swings

5 inch worms

30 sec quad stretch (each)

30 sec calf stretch (each)

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

5 Burpees

10 Box Jumps 24/20

15 Ab Mat Sit Ups

comp: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 Burpee Box Jumps 30/24

10 GHDSU

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