Agate Pass CrossFit – CrossFit
Warm-up
Skill/Strength
Handstand/Walking Handstand Practice (8-12 mins on our Handstand Progressions)
WOD
Metcon (3 Rounds for reps)
AMRAMP 4 Minutes:
9 Deadlifts 185#/115#
12 Pull ups
14 MB Russian Twists 20#/14#
Rest 1 Minute, then…
AMRAMP 4 Minutes:
7 Deadlifts
9 Pull ups
12 MB Russian Twists (Both Sides = 1)
Rest 1 Minute, then…
AMRAMP 4 Minutes:
5 Deadlifts
7 Pull ups
10 MB Russian Twists (Both Sides = 1)
