Afternoon Delight

Midcoast CrossFit – HIIT

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Metcon (AMRAP – Rounds and Reps)

Part 1

40 Seconds on 20 Seconds off

Skater Jumps

Flutter Kicks

Jumping Squats

Dumbbell Push ups

High Knees in Place

Bicycle Crunches

Box Jumps

Box Dips

Burpees

Lunges

1 time through

1 minute rest

Metcon (AMRAP – Rounds and Reps)

Part 2 Ladder

Row/Bike 10 Calories

1 sit up

1 Push up

1 Air squat

Row/Bike 10 Calories

2 Sit ups

2 Push ups

2 Air Squats

Continue ladder until 10 of each exercise is completed

1 minute rest from last finisher

Metcon (AMRAP – Rounds and Reps)

Part 3

40 Seconds on 20 Seconds off

Skater Jumps

Flutter Kicks

Jumping Squats

Dumbbell Push ups

High Knees in Place

Bicycle Crunches

Box Jumps

Box Dips

Burpees

Lunges

1 time through

12 Hours rest