1600 SW 17th Ave
Ocala, FL 34471


January 27, 2017

CrossFit Ocala – CrossFit

Toes to Bar Fundamentals & Kipping

View Public Whiteboard

CFO Warm Up 1 (No Measure)

400m run

Then x2

5 inch worms

10 Jump squats

10 pass throughs

30 sec calf stretch

30 sec E-2-H

GPP: Metcon (Time)

Descending Ladder 10-9-8…1

2x Toes to Rig

Row for Calories

If out of rowers, can sub for 200m run

COMP: Metcon (Time)

Descending Ladder 10-9-8…1

Toes to Bar

Row for Calories

Burpees to a plate

Cool Down

25ft walking samson lunge

30 sec pigeon stretch

10 pass throughs

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