12
Apr
Friday the Thirteenth
Midcoast CrossFit – HIIT
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