1600 SW 17th Ave
Ocala, FL 34471


March 13, 2017

CrossFit Ocala – CrossFit

Pistol Progressions

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CF 04 – Squat (No Measure)

400m run or row, or 2 min dub practice

Then 2x

10 pass throughs

10 air squats

10 leg swings per leg

30 sec calf stretch

30 sec pigeon stretch

GPP: Metcon (AMRAP – Rounds and Reps)

Death By…

2x Air Squats (2,4 ect)

Deadlift 135/95

COMP: Metcon (AMRAP – Rounds and Reps)

Death By…

Pistols (total, alternating)

Deadlift 155/105

Cool Down

25 ft walking samson lunge(slow)

30 sec elbow to heel

30 sec pigeon stretch

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