WOD

Agate Pass CrossFit – HIIT Warm-up Metcon (5 Rounds for reps) TABATA 8X (20 sec work & 10 sec rest) for each movement: Row for Cals Squats Dips (off Box or GHD’s) Lunges Mountain Climbers

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 5x400m sprint repeats (Time) 5 sets of 400m sprint w/90 sec rest between sets. 5×200 beginner/intermediate :scale to this option if Mile time is 10:00+ WOD Metcon (5 Rounds for reps) TABATA TUESDAY 1. Single arm DB Hang clean and jerk ??‍♀️ (4 Rds left 4 Rds Right..ALTERNATING)

Agate Pass CrossFit – HIIT Warm-up Metcon (3 Rounds for reps) 3 Rounds (1 min each): Box Jumps Ab Mat Sit-ups Russian KB Swings Burpees Ring Rows Rest 1 min

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 10 Min EMOM 1 Hang Clean + 3 Front Squats Beginner – stay light and work on form/technique Inter – Build slowly and work on form/technique Adv – Start @ 60% Front Squat and build to AHAP WOD Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP: Start

Agate Pass CrossFit – CrossFit Warm-up HERO WOD Jennifer (AMRAP – Rounds) 26 Minute AMRAP: 10 pull-ups 15 kettlebell swings, 1.5 pood 20 box jumps, 24-inch boxCanadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013To learn more about Jennifer click here

Agate Pass CrossFit – HIIT Warm-up WOD Metcon (AMRAP – Rounds and Reps) AMRAP (20 minute): 15 Plate to Overhead 15 Windshield Wipers 15 Slam Balls

Agate Pass CrossFit – CrossFit Warm-up Skill/Strength 15 Mins to complete both sets of Rep Schemes of Push Jerks Push Jerk (5×4) Start @ 65-70% of 1 Rep Max Push Jerk (5×2) Work up to AHAP or working on form and technique Metcon Metcon (6 Rounds for time) 6 rounds Every 3 mins 200m Run

Agate Pass CrossFit – HIIT Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 10 DB Sqauts 10 DB Shoulder 2 OH 60 Jump Ropes 200ft KB Farmer’s CarryRack DB’s on shoulders for weights squats

Agate Pass CrossFit – CrossFit Warm-up Benchmark Thursdays WOD Peter Pan (AMRAP – Rounds and Reps) WOD 16 min AMRAP 10 pistols (using rig for balance) 15 Ring push up 50 ft Broad jump 10 back Extensions or 15 superman 50ft Bear crawl back to rig Goat work

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)