10 Rounds With the Champ
Midcoast CrossFit – HIIT
Metcon (AMRAP – Rounds)
Round 1 & Round 6
30 Sec Jump Rope
30 Sec Flutter Kicks
30 Sec Dumbbell Thrusters
30 Sec Jump Rope
30 Sec Flutter Kicks
30 Sec Dumbbell Thrusters
**1 minute rest **
Round 2 and Round 7
30 Sec Jumping Jacks
30 Sec Russian Twists
30 Sec Strict DB Press
30 Sec Jumping Jacks
30 SecRussian Twists
30 Sec Strict DB Press
**1 minute rest**
Round 3 and Round 8
30 Sec Burpee Box Jump Over
30 Sec Downward Push Up
30 Sec Plank Hold
30 Sec Burpee Box Jump Over
30 Sec Downward Push Up
30 Sec Plank Hold
**1 minute rest**
Round 4 and Round 9
30 Sec Shuttle Run
30 Sec Sit Up
30 Sec One Arm KB Swing
30 Sec Shuttle Run
30 Sec Sit UP
30 Sec One Arm KB Swing
**1 minute rest**
Round 5 and Round 10
30 Sec Mary Katherine
30 Sec Bicycle Crunches
30 Sec Alternating KB Snatch
30 Sec Mary Katherine
30 Sec Bicycle Crunches
30 Sec Alternating KB Snatch
**1 minute rest**
