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Midcoast CrossFit – HIIT

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Metcon (No Measure)

Part 1

30 Seconds on 30 off

3x

Lunges

Sit Ups

Squat Jumps

Push ups

Metcon (No Measure)

Part 2

40 Seconds on 20 off

2x Through

Scissor Jumps

Flutter Kicks

Burpees

Plank

Metcon (No Measure)

Part 3

30 second on 30 off

3 times through

Overhead Plated Lunges

Leg Lifts

Star Jumps

Inverted Push ups (HSPU practice)

Metcon (No Measure)

Part 4

40 Seconds on 20 off

Dumbbell Weight lunges (Dumbbells at shoulder)

Bicycle Crunches

Dumbbell Thrusters

Hand plank to Elbow Plank