12/5/16

Agate Pass CrossFit – CrossFit

Warm-up

Skill/Strength

Today we will be practicing our Double Unders for the skill portion and attempting to Establish a new Unbroken Rep PR (10-15 minutes of total practice/work) please Remember your jump ropes! If you would like to be custom fit and sized for your own rope just ask Frannie or Myself. Ropes in office belong to members. Please do not use unless you have that persons permission. Thanks guys!!

WOD

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders

Metcon (Time)

4 ROUNDS

200m Run

10 Handstand Push up

Broad jump to box at halfway

15 box jump 24/20 or 30/24

broad jump to KB at ropes

15 KB swing (American) 53/35 or 70/53

3 Rope Climb

15 GHD Sit-Up or AB-Mat for

sub.

Time Cap: 22 mins
If you do not finish all four rounds in the 22 mins, you score will be recorded as a 22 min AMRAP.

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.