WOD

Agate Pass CrossFit – CrossFit Warm-up Coaches Choice with a lot of Squat therapy to open those hips. Weightlifting Back Squat (3-3-3-3-3-3) Work up to a heavy 3 and then do 6×3 WOD Metcon (Time) 5 rounds Row 25 Cal. 30 Wall Balls (20/14) -Rest 2 mins between rounds- *record time for each round*

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Turkish Get Up (Form practice then complete 20 for time) HERO WOD Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th,

Agate Pass CrossFit – CrossFit Weightlifting EMOM 10 min 2 Power Snatch from Mid Hang + 2 OHS (Overhead Squats) WOD Metcon (Time) 21-18-15-12-9-6-3 Sumodeadlift Highpull 75/55 or 105/70 V-ups or GHD Sit-up 200m run after every odd round

Agate Pass CrossFit – CrossFit Warm-up WOD Frannie (Time) First perform “Fran” 21-15-:9 Pull up Rest 2 minutes Complete “ANNIE” 50-40-30-20-10 Double Unders Ab MatCoaches will take 5-10 extra minutes to go over movements. Skill/Strength Metcon (Time) 800-1600 meter warm down run (Athletes choice on distance)

Agate Pass CrossFit – CrossFit Metcon (Time) TEAMS OF 2 *Choose the order of the movements BUT you must complete all reps before switching movements* Begin each movement with a 400 meter run (together) – 60ea Slam Balls/partner holds 1 plate in each hand from the top (35/25) – 50ea Alternating WB (only squat with

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Push Press (1 rep max 15 minutes to establish ) WOD Metcon (Time) 21-15-9-15-21 Power Cleans (135/95) Push-Ups After each round 40 Double Unders

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 1-Mile Run (Time) Max Effort 1-Mile Run WOD Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP (Rest 1 min every 4 minutes to keep intensity Super high) so 20 minutes total but 16 min of work 2 Rope Climb Burpee Broad Jump to Rig 10 Ring dips/20

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength snatch balance + 2 Overhead squats (9 MIN. EMOM Increasing every 3 sets) WOD White Widow (Time) 4 Rounds 20 Lunges w/ Bar Overhead 75/55 20 Cals. Rowing 20 KB swings 53/35 20 DB Snatch 50/35

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength max sit up 5 min 1 on 1 off (5 Rounds for reps) 5 rounds 1 min on 1 off max AB-MAT or GHD sit up WOD DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks,

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Front Squat (12 mins. To Establish 5 Rep max in 5 working sets) WOD Metcon (Time) 24-21-18-15-12-9-6-3 Wall Ball (10′-20#/9′-14#) Push-up or Ring Push up RX+ Double Unders (3:1 Singles) Buy out= 400 meter run