6/28/16

Agate Pass CrossFit – CrossFit

Warm-up

WOD

The Grip Killing Monsta!!! (Time)

Start with…

400 meter KB Farmer’s Carry 53#/35# or 70/53 RX+

then…

Start with…

50 Double Unders or 100RX+

Then…

10/9/8/7/6/5/4/3/2/1

Shoulder to Overhead 115/75 or 135/95 RX+

2/4/6/8/10/12/14/16/18/20

Russian KB Swings 53/35 or 70/53

Finish with…

50 Double Unders or 100 RX+

*20 Minute Cap.

**Control your KB to the ground! Don’t lose control of your Kettlebell. You’re carrying and swinging the KB; it’s not swinging or carrying you!

Skill/Strength

Metcon (Time)

6 sets Partner 200m sprints (see-saw style) each partner runs 6 times.

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.