7/10/17 HIIT

Agate Pass CrossFit – HIIT

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

8 Min AMRAP

15 Russian KB Swings

15 Plate Ground to Overhead

Rest 1 Min

8 Min AMRAP

12 Calorie Row

12 Burpees

Rest 1 Min

8 Min AMRAP

10 Ring Rows (or Pull Ups)

10 Wall Ball
One partner completes a full round, then the second partner completes a full round. Partner that is not working must hold wall sit. If you break partner must stop. second 8 mins will be plank. last 8 will be full rest.

*Score for total Rounds and Reps completed as a team.

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.