1600 SW 17th Ave
Ocala, FL 34471


January 31, 2017

CrossFit Ocala – CrossFit

Max Distance Broad Jump (15 min)
Movement Review

View Public Whiteboard

Warm-up (No Measure)

400m run


10 pass throughs

10 air squats

5 inch worms

30 sec calf stretch (each)

30 sec pigeon stretch

Max Distance Broad Jump (Distance)

Really in feet but the system won’t let me change it 🙁

GPP: Metcon (Time)


400m run

20 KB Swings 53/35

10 Sit Ups

COMP: Metcon (Time)


400m run

20 KB Swings 70/53

10 GHD Sit Ups

Cool Down

200m walk

30 sec pigeon stretch

30 sec elbow to heel

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