7/17/17

Agate Pass CrossFit – CrossFit

Warm-up

Skill/Strength

Handstand/Walking Handstand Practice (8-12 mins on our Handstand Progressions)

WOD

Metcon (3 Rounds for reps)

AMRAMP 4 Minutes:

9 Deadlifts 185#/115#

12 Pull ups

14 MB Russian Twists 20#/14#

Rest 1 Minute, then…

AMRAMP 4 Minutes:

7 Deadlifts

9 Pull ups

12 MB Russian Twists (Both Sides = 1)

Rest 1 Minute, then…

AMRAMP 4 Minutes:

5 Deadlifts

7 Pull ups

10 MB Russian Twists (Both Sides = 1)

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.