12/3/15

Agate Pass CrossFit – CrossFit

Warm-up

Gymnastics

10-12 Minutes of Handstand Practice

HANDSTAND PROGRESSIONS

1. Handstand Hold off Box

2. heightened Box Hold

3. Kick Up Practice

4. Hold against Wall (try taking heals off)

5. Freestanding Work

6. Walking Handstand

WOD

Metcon (AMRAP – Rounds and Reps)

“APCF Bear Shit”

5 Rounds of 3 Min AMRAP W/1 Min rest between Rounds. (CHIEF STYLE)

50 ft Bear Crawl

5 Burpees or 10 Rx+

50 ft Bear Crawl

5 Toes to bar OR 10RX+

Scaled CAN do 25ft Bear Crawls (Athlete and coaches choice)

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.