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Friday Fun

5
Apr

Friday Fun

Midcoast CrossFit – HIIT

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Metcon (No Measure)

Part One

Cycle Sprints and Rowing Sprints – as fast as possible 10 seconds rest between sprints

10 Calories – rest 30 seconds

then

20 Calories – rest 30 seconds

then

30 Calories – rest 30 seconds

then

40 Calories – rest 30 seconds

then

50 Calories – rest 1 minute from last finisher before starting part 2

Metcon (No Measure)

Part Two

One Round 45 second on/15 seconds off

1. Wall Balls

2. Dumbbell Thrusters

3. V-ups

4. Jump rope

5. Push Ups

6. Scissor Jumps

7. Dumbbell curls in horse stance (Squatted Position)

8. Burpees

One Minute Rest

Metcon (No Measure)

Part Three

Two times Through

45 seconds on 15 off

1. Mountain Climbers

2. Air Squats

3. Flutter Kicks

4. Pull ups (Scale as needed)

5. Plated Lunges

6. Plank

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