2/17/17

 In Uncategorized

Agate Pass CrossFit – HIIT

Warm-up

Warm-up (No Measure)

4-6 Mins of Rowing or Biking

Group warm up

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

200m Run

21 KB Swing

15 Knee Raises (or T2B)

9 Burpees

*Rest 2 Mins

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

200m Run

21 Ab Mat sit ups

15 KB SDHP

9 Ring Rows (or Pull ups)

AFTER PARTY

Metcon (3 Rounds for reps)

COACHES CHALLENGE

1 Min Max Row for cals

1 min Max row for bike

1 min Max cal Ski erg

then….

Timed 400 sprint IMMEDIATELY

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