6/28/16

 In Uncategorized

Agate Pass CrossFit – CrossFit

Warm-up

WOD

The Grip Killing Monsta!!! (Time)

Start with…

400 meter KB Farmer’s Carry 53#/35# or 70/53 RX+

then…

Start with…

50 Double Unders or 100RX+

Then…

10/9/8/7/6/5/4/3/2/1

Shoulder to Overhead 115/75 or 135/95 RX+

2/4/6/8/10/12/14/16/18/20

Russian KB Swings 53/35 or 70/53

Finish with…

50 Double Unders or 100 RX+

*20 Minute Cap.

**Control your KB to the ground! Don’t lose control of your Kettlebell. You’re carrying and swinging the KB; it’s not swinging or carrying you!

Skill/Strength

Metcon (Time)

6 sets Partner 200m sprints (see-saw style) each partner runs 6 times.

Recent Posts