6
Sep
Afternoon Delight
Midcoast CrossFit – HIIT
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