Agate Pass CrossFit – CrossFit
WOD
Metcon (AMRAP – Rounds and Reps)
Sydneys Bday WOD “21 RUN”
21 minute AMRAP
Buy in=1997 meter Run (6.5 laps)
Then.
21 Pull up
21 Front Rack Lunges 75/55
21 Toes to bar
21 Box Jump 24/20
21 Cal bike/row/ski
Get as far as possible in 21 minutes
SCALES
Option for running
-4 laps or two laps walk/jog
-Row 1997 or if scale needed 1K
Options for Pull ups
-Jumping/Banded/Ring Row
Options lunge
-lighter or no weight
-box steps
Option Toes to bar
-Knee Raise
-knee 2 elbow
– Toes to rig from laying
-Toes through Ring
Box Jump options
-shorter height
-step ups
AFTER PARTY
Metcon (Time)
5 Rounds 1 min on 1 min off max plank or l-sit