12/7/17

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Agate Pass CrossFit – HIIT

Warm-up

Metcon

Metcon (5 Rounds for reps)

15 Min EMOM

(5 Rounds)

1. 10 cal AB

2. 6-10 Box Dips or GHD Dips

3. 100-150 Jump Ropes
Score is total reps completed each round

AFTER PARTY

Metcon (No Measure)

7 Min Abs

1. Plank

2. R Plank

3. Left Plank

4. Lsits

5. Dough Boys

6. Flitter Kicks

7. Mountain Climbers

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