7/17/17

 In Uncategorized


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)

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