PPLAdmin

Agate Pass CrossFit – HIIT Warm-up Metcon (Time) BUY-IN: 1000M ROW 3 ROUNDS: 30 Wall Balls 20 Knee Raises 10 Renegade Rows Buy-Out: 800M Jog

Agate Pass CrossFit – CrossFit Skill/Strength 1 high hang+1 mid hang + 1 full Clean (10 min EMOM) WOD Metcon (AMRAP – Rounds and Reps) 14 min AMRAMP 2 Rope Climbs 100ft Overhead Walking Lunge 45/35 or 95/65 (bar) 10 Knee 2 elbow or Toes to bar 20 Russian KB Swing 53/44 or 70/53

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (5 Rounds for reps) TABATA TAXDAY: Wall balls Shuttle run Push press Jump rope V up

Agate Pass CrossFit – CrossFit Warm-up METCON Metcon (Time) 3 Rounds for Time: 400 m Run 20 Power Snatches 75#/55# 15 Pull-ups Skill/Strength Back Rack Lunge (6 sets of 6)

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (Time) Partner WOD! 100 Med Ball Russian Twists 100 Ring Rows 100 Pushups 100 Russian KB SwingsWhilePartner A works the Partner B runs 200m or Rows 250m, then switch each time. Can’t move on to next movement until all 100 Reps of that Movement are completed. Metcon

Agate Pass CrossFit – CrossFit Skill/Strength 1 Push Press + 2 Split Jerk (10 min EMOM ) Push Press and Split Jerk Complex WOD The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Metcon (Time) Hero WOD Samon 8 Rounds 13 Deadlift (185/125) 17 Wallballs (20/14) 400m Run

Agate Pass CrossFit – HIIT Warm-up Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats New Section 1000m Row (Time) Max Effort 1000m Row

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Back Rack Lunge (8×4) Start at 70-80% WOD Metcon (AMRAP – Rounds and Reps) 5 rounds 3 min on 1 min Off 8 burpees over bar 8 DL 185/135 or 225/155 100 meter sprint ?‍♀️

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