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.
