12/12/16

Agate Pass CrossFit – CrossFit

Warm-up

Skill/Strength

Metcon (5 Rounds for reps)

MU and Pull Up Progressions

10 Min EMOM

Odds: Max Dips

Evens: Kipping Practice
Dip Mods:

1. Use a box and go as deep as you can go.

2. Use the least resistance of bands.

3. Use no bands and work on stabilizing small short dips on the rings.

Kipping: Work with the kip roll in your shoulders slowly working the rest of your body into it.

If you can’t do a strict pull up yet, don’t try pulling your chin above the bar yet.

Score is Max dips

Metcon

Metcon (Time)

For Time:

30 Thrusters (75/45#)

10 Pull ups

400m run

20 Thrusters (95/65#)

20 Pull ups

400m run

10 Thrusters (115/85#)

30 Pull ups

400m run

Announcement

Agate Pass Fitness is now open and following strict covid protocol. We will keep you safe with small classes, temperatures taken before entering the gym, washing hands, masks required while moving thru the gym, large doors open for ventilation, assigned workout stations, stringent disinfection regime and all classes led by coaches to insure your safety and social distancing. All classes are reserved to insure we meet state requirements! Give us a call to reserve a class so you can come and get fit and healthy!

Agate Pass Fitness is closed at this time due to our state mandate.  Online classes and personal training available at this time.