Friday the Thirteenth

Midcoast CrossFit – HIIT

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Metcon (No Measure)

Part One

Bikes and Rowers

Bike hard 45 Seconds 15 Second rest

5 Times Through

Metcon (No Measure)

Part 2

45 Seconds on / 15 off

1. Wall Balls

2. Russian Twists

3. Lunges holding Kettle bell

4. Jump Rope (singles)

5. Goblet Squats

6. Flutter Kicks

7. Kettle bell swings

8. Floor Wipers

9. Turkish Get Ups (Very Light Kettlebell)

3 times through / 1 minute rest between sets

Metcon (No Measure)

Part 3

Rowers

Row hard 45 seconds / Then do 10 Superman extensions

5 times through