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Friday the 13th

12
Oct

Friday the 13th

Midcoast CrossFit – HIIT

Metcon (No Measure)

Part 1

45 on / 15 off

1. Air Squats

2. Walking Push Ups

3. Bicycle crunches

4. Dumbell Thrusters

Jump rope 60 seconds

1 minute rest

3 times through

Metcon (AMRAP – Reps)

Part 2

45 Seconds on / 15 Seconds rest

1. Lunges

2. Alternating Dumbbell Presses

3. Flutter Kicks 30 seconds

4. Wall Balls

5.Pull Ups (Kipping, jumping, or assisted)

200 meter run (100 % effort)

30 second rest from last person in

2 times through

Metcon (AMRAP – Reps)

Part 3

50 meter sprint

50 meter easy

20 sit ups

50 meter sprint

50 meter easy

20 star fish

50 meter sprint

50 meter easy

20 cal row or bike hard

10 cal row or bike easy

3 times through

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