Agate Pass CrossFit – HIIT
Warm-up
Metcon (AMRAP – Reps)
30 Seconds of each movement with 10 Second Transition:
3 Rounds of:
Ring Row
Slam Ball
Box steps or Jumps
Wall Balls
Cal Row
Ab Mat Sit ups
Cal Air Bike
Farmer Carry
Plank
Russian Twists
Russian KB Swings
Push ups
Shuttle Run with Wall Ball Overhead
Lunges
everyone starts at a different movement
