6/1/16

Agate Pass CrossFit – CrossFit

Warm-up

Skill/Strength

Paused Back Squat (5 sets of 5)

5 sets of 5 reps with a 3 second pause at the bottom of the squat. NO BOUNCING

Back Squat (Unload 20% weight and perform 2 sets Max Reps )

No pause and try to only have one breath at the top each rep. BURNOUT!

WOD

Metcon (Time)

21-18-15-12-9-6-3

KB Swings 70/53 (go heavy)

GHD Sit-ups

*5 box jumps every 2 minutes 24/20 or 30+/24+

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.