8/02/16

Agate Pass CrossFit – CrossFit

Warm-up

Weightlifting

1 Push Jerk + 1 Split Jerk (Practice 2-3 kick ups into handstand)

1 Push Jerk + 1 Split Jerk
Between sets Or progression holds. (Ask coach) not walking HS just straight up Handstand work.

WOD

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

2 Rope climbs (3:1 pulls)

200 meter run

20 KB swings 53/35 or 70/53

Rest 2 mins. Repeat

10 min AMRAP

1 rope climb

100 meter Run

10 KB swing

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.