3/16/17

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Agate Pass CrossFit – HIIT

Warm-up

Benchmark HIIT THURSDAY!

Run BMC (Time)

200m Run

1 Round of Barbara

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

400m Run

2 Rounds of Mary

5 Handstand Push-ups

10 Pistols

15 Pull-ups

600m Run

3 Rounds of Cindy

5 Pull-ups

10 Push-ups

15 Air Squats

800m Run
Mods:

Pull ups- Ring Rows

HSPU-Seated DB Press

Pistols- one legged touch n’ go to box or bench

Rowing can also be subbed for running

ROM WOD

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