1/26/17 HIIT

Agate Pass CrossFit – HIIT


Metcon (No Measure)

Row 4-6 mins

Group warm up


Metcon (Time)

5 Rounds

100 jump ropes

Bearcrawl 25″

15 KB Swings

Broad jump 25″

9 rope pulls

Sprint ropes 2 Rig and back with med ball overhead

***rest one min***

ROM WOD (Range of Motion Workout of the day)


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.