6/15/16

Agate Pass CrossFit – CrossFit

Warm-up

Skill/Strength

Metcon (2 Rounds for reps)

Rope climb work And Handstand Work

Spend 6-10 minutes on Rope climbs (footwork, efficiancy,legless ect…)

Then…Transition.

Spend 6-10 minutes on your Handstand progressions.(piked handstand hold, wall walk to hold, regular kick up with hold, heels coming off the wall, banded, freestanding, Handstand Walk)

WOD

Metcon (AMRAP – Reps)

AMR 20 Minutes:

100 V-Ups

100 Over the Box Jumps 24”/20”

100 KB Swings 53#/35#

100 Hand Release Pushups

*Complete reps in any order, switching exercises as often as you would like. If you make it through all 400 reps, head back to a full slate and keep working. Score = total reps completed.

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.