6/15/16

 In Uncategorized


Agate Pass CrossFit – CrossFit

Warm-up

Skill/Strength

Metcon (2 Rounds for reps)

Rope climb work And Handstand Work

Spend 6-10 minutes on Rope climbs (footwork, efficiancy,legless ect…)

Then…Transition.

Spend 6-10 minutes on your Handstand progressions.(piked handstand hold, wall walk to hold, regular kick up with hold, heels coming off the wall, banded, freestanding, Handstand Walk)

WOD

Metcon (AMRAP – Reps)

AMR 20 Minutes:

100 V-Ups

100 Over the Box Jumps 24”/20”

100 KB Swings 53#/35#

100 Hand Release Pushups

*Complete reps in any order, switching exercises as often as you would like. If you make it through all 400 reps, head back to a full slate and keep working. Score = total reps completed.

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