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Frankenstein

20
Sep

Frankenstein

Midcoast CrossFit – HIIT

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Metcon (No Measure)

Part I

40 Seconds on / 20 Second rest

Plated lunges (light)

Jumping Jacks (4 count)

Star Fish

Alternating Dumbbell Snatch (light)

Lateral hops

3 times through

Then rest 1 minute

Metcon (No Measure)

Part 2

40 on 20 off

Air Squats

Alternating one arm kettlebell swings

Bicycle crunches

Jump rope 60 seconds

1 minute rest

3 times through

Metcon (No Measure)

Cash Out

200 meter row

rest 30 seconds then

200 meter row then

rest 30 seconds

200 meter row then

rest 30 seconds

200 meter row then

rest 30 seconds

then

40 Calorie Bike

Rest 30 seconds then

200 Meter Run

Rest 12 Hours

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