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Agate Pass CrossFit – HIIT Warm-up Tabata Tuesday Metcon (5 Rounds for reps) TABATA 8 Round for each movement (20 Sec Work, 10 Sec Rest) Total Each movement Reps (5 numbers) Slam Balls Wall Balls Burpees Jump Rope Russian Twists with Wall Ball

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Front Squat (7×3) Start @ 65% of 1RM Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 4 Turkish Get Ups (53/35) 12 Calorie Row 36 Double Unders

Agate Pass CrossFit – HIIT Warm-up METCON Metcon (3 Rounds for reps) 5 minute am ramp 10 box jumps 10 lunges rest 1 minute 5 minute AMRAMP 10 Ground to overhead plate 10 sit ups rest 1 minute 5 minute am ramp 10 C row 10 ring row AFTER PARTY Metcon (Calories) 2 min max

Agate Pass CrossFit – CrossFit HERO WOD Pheezy (Time) 3 Rounds for time of: 5 Front Squats, 165# 18 Pull-ups 5 Deadlifts, 225# 18 Toes-To-Bar 5 Push Jerks, 165# 18 Hand Release Push-upsIn honor of U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, died on May 18, 2010To learn more about

Agate Pass CrossFit – CrossFit Skill/Strength Snatch Grip Deadlift (Form focused 8×6) WOD Metcon (AMRAP – Rounds and Reps) Aracely’s Maternity WOD “Pregnancy” Partner WOD 23 min AMRAMP 400 meter run ?‍♀️ together (scale to 200m if needed) 20 Hang snatches 75/55 or 115/75 4 rope climbs 20 sit ups or GHD 1 person must

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (3 Rounds for reps) Partner Fight Gone Bad Style X2: 3 Rounds of 2 minute at each station (total of 30 minutes of work) with no rest in-Between Rounds: Wall Balls Med Ball Sit-ups (off wall or pass to each other) Box Jump (or Step-up) Dumbbell Push-Press

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (AMRAP – Rounds and Reps) 20 AMRAP “The Tens” 10 Knee Raises 10 KB Swings 10 Mountain Climbers 10 Supermans 10 Pushups

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95# Goat work

Agate Pass CrossFit – CrossFit Skill/Strength Metcon (2 Rounds for reps) 10 min EMOM Odd: Max DUs or technique work Even: plank or L-sit Each movement is a “round” when scoring add totals reps for each movement. Round 1=Dus 2= seconds accumulated in hold WOD Metcon (Time) 21-15-9-6-3 Overhead Squats 75/55 or 115+/75+ Burpees over

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (Time) 21–17-13-9-5-3 Wall Balls Sit-ups Russian Twists Lunges Windshield Wipers