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Friday Night Lights


Friday Night Lights

Midcoast CrossFit – HIIT

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Metcon (No Measure)

Part One

Bike hard for one minute then do 20 Floor Wipers

5 times through

Metcon (No Measure)

Part Two

40-45 Seconds on (Coaches Discretion)

1. Plank Jacks

2. Alternating Dumbbell Snatches

3. Back lunge to knee kick

4. Reverse Crunches

5. Elbow Plank to full plank

6. Dumbell hang cleans (switch hands halfway through)

7. Goblet squats with dumbell

8. Star Jumps

9. Flutter kicks

10. Jump Rope

3 times through then rest a day

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