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Cold and Gray

8
Feb

Cold and Gray

Midcoast CrossFit – HIIT

Metcon (No Measure)

Part One

Bikes and Rowers

Bike hard 45 Seconds 15 Second rest

5 Times Through

Switch to Rower

Row hard 45 Seconds 15 Second rest

5 times through

Then rest one minute

Metcon (No Measure)

Part 2

45 Seconds on / 15 off

1. Wall Balls

2. Walking Push Up

3. Lunges /Dumbbells at shoulders

4. Flutter Kicks

5. Burpees

6. Sphinx plank to full plank

7. Jump Rope

8. Dumbbell Thrusters

9. Leg lift T Raises

10 . Mountain Climbers

Three times through then rest a day

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