April 2018

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 1-Mile Run (Time) Max Effort 1-Mile Run Metcon Metcon (AMRAP – Rounds and Reps) 16 AMRAP 20 GHD Sit Ups 50 ft Bear Crawl (HS Walk Rx+) 10 T2B 50 ft Bear Crawl(HS Walk Rx+) Every 2 Min 5 Box Jumps (30/24)

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) 8 sets of 20 Second work 10 Seconds rest: 1. Shuttle Run or Row 2. plate G2OH 3. Farmer Carry 4. slam ball 5. push ups

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Ropes on ropes skill practice!! (10 Rounds for reps) 10 min EMOM Odds= Double under practice Evens= Rope climb strength/footwork/legless/max climb/max legless Practice (Athletes Choice) Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 5 Rounds for Time: 20 Cal Row 20 Sit ups 20 Box Jumps/or Step-ups 50 Jump Rope

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Squat

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Metcon (5 Rounds for reps) 10 Min EMOM Odds: 15 KB Swings (53/35 or 70/53) Evens: :45 sec Handstand HoldScore is all rounds completes, including not breaking on HS hold Metcon Metcon (Time) 21-15-9 Front Squats (115/80 or 155/105) Run 200m between roundsStart with 200m run

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Blake (Time) 4 Rounds for time of: 100′ Walking lunge, 45lb plate overhead 30 Box jumps, 24” 20 Wall-Ball Shots, 20# 10 Handstand push-upsIn honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010To learn more about

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 25 minute – AMRAP 20 Wall Balls 5 Renegade Rows 50 meter Bearcrawl Rig to Ropes 1 Rope Climb Bearcrawl back to Rig 10 Ring Rows Bearcrawl to Ropes 20 Cal (Bike, Ski, or Row)

Agate Pass CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Reps) Three Rounds of 1 minute each for: GHD sit-ups Goblet Squats Broad Jumps Bear Crawl Russian Twists

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) 21-18-15-12-9-6-3 Squats Sit-ups Push-up Lunges