1/23/17 HIIT

Agate Pass CrossFit – HIIT


Metcon (No Measure)

Tabata Row

Group Warm Up (No Measure)

Warm up Movements as a group


Metcon (Time)

2 Rounds

20 Cal Row

Rest 30 sec

20 Alt Jumping Lunges

Rest 30 sec

20 Burpees

Rest 30 sec

20 Goblet Squats

Rest 30 sec

20 Slamm Bals

Rest 30 sec

20 Med ball Sit ups

Rest 30 sec

20 Cal AB

Rest 30 Sec


Partner Sprints (Time)


Partner 1 runs 100m then Partner 1 Tags Partner 2 and Partner 2 runs 100m, Etc for 8 Rounds


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.