Agate Pass CrossFit – HIIT Warm-up Metcon Warm-up (No Measure) Tabata AB, Row, or Erg Group warm up focusing on hips, shoulders, Hamstrings, and Achilles. Metcon (Time) 300 singles or 100 Doubles 50 Ab mat Situps 40 Wall Ball 30 Plate Ground to Overhead 50 Med Ball Russian Twists *Rest 2 mins* 50 Med Ball […]
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Metcon (10 Rounds for reps) 10 MIN. EMOM Odds= Max HSPU (45 seconds) Even= Max GHD or Sub ab-mat (45 seconds) WOD Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 15 Box Jump (24/20) 12 Push Press (115/80) 9 Toe to Bar
Agate Pass CrossFit – HIIT Warm-up Metcon Warm-up (No Measure) 500m Row Warm up movements as a group Metcon (Time) Filthy Fifty HIIT Style!! 50 Box jumps or Step ups 50 Ring Rows 50 Kettlebell swings 50 steps Walking Lunge 50 Knees Raises 50 DB Push press 50 Superman 50 Wall balls 50 Burpees 50
Agate Pass CrossFit – CrossFit Benchmark Thursdays WOD Rowing Nancy (Time) ROWING NANCY 5 Rounds 500 meter Row 15 Overhead Squats ROM WOD (Range of Motion Workout of the day)
Agate Pass CrossFit – HIIT Warm-up Warm-up (No Measure) Row 500 Tabata Slam Balls Bunny hopes rig to ropes Group Warm up Metcon Metcon (Time) 5 Rounds 150 jumps or 50 Double unders 15 Kb Sumo deadlift highpull 25 Walking lunges *Rest one min AFTER PARTY Metcon 1 min MAX EFFORT Air Bike (Calories) Max
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Metcon (Distance) Max distance farmer carry 1 min on 1 min off for 6 Rounds WOD Metcon (Time) “All The Way Up” 20-18-16-12-10* Dumbbell Snatch 50/35 *After each round: 50 Double-unders 100′ Walking Lunge
Agate Pass CrossFit – HIIT Warm-up Warm-up (No Measure) Row for 6-7 minutes Group warm up Metcon Metcon (5 Rounds for reps) TABATA TUESDAY Row for Cals Dough Boys DB Push Press Jumping alt Lunges Ring Rows
Agate Pass CrossFit – CrossFit Warm-up WOD Metcon (Time) “Your pick… Karen APCF Style” 150 wall balls for time (20/14) or (30/20) *3 wall walks, 8 pistols OR 25ft Handstand walk (athletes choice) every time movement stops or ball drops muahahaha Skill/Strength Deadlift (7 sets of 3)
Agate Pass CrossFit – HIIT Warm-up Warm-up (No Measure) Group Warm Up Metcon Death By 10 Meters (AMRAP – Rounds) Death By 10 meters (starting with 5) increasing 1 run each round till failure. Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP Buy in 15 burpee box jumps 7 Goblet Squats 7 KB
Agate Pass CrossFit – CrossFit Warm-up Skill/Strength Shoulder To Overhead 12 mins to establish 1RM Shoulder to Overhead WOD Metcon (AMRAP – Rounds and Reps) 13 min AMRAP 10 single arm Overhead lunges w/DB or KB (50/35) (53/36) 10 Burpee box jump over 24/20 Run 200ft w/Wall ball OH
