January 2017

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Deadlift (7 sets of 3 at 70-80%1RM) WOD Metcon (16 Rounds for reps) Partner WOD 16 min EMOM Partner 1= Max AB cals or Max Rowing cals if more than 6 athletes in class. Partner 2= Max Reps hang power clean (95/65) or (155/105) RX+ *if uneven # […]

Agate Pass CrossFit – CrossFit Metcon (AMRAP – Reps) 10 min EMOM ODDs =Max Ring pulls (try to get as flat to thr ground as possible) Evens= Ring/shoulder stability drills Metcon (Time) Buy in:1k Row 3 Rounds 3 rope climbs 1 leg Crank Buy out=50 GHD or AB-mat sit ups Leg Crank= 20 Air Squat,20

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Morrison (Time) 50-40-30-20-10 Wall-Ball Shots, 20# Box Jumps, 24″ Kettlebell Swings, 53#In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010To learn more about Morrison click here