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Go Dog Go

8
Oct

Go Dog Go

Midcoast CrossFit – HIIT

Metcon (No Measure)

Part 1

40 Seconds Full Effort/ 20 Seconds 50% Effort

1. Jumping Jacks

2. Air Squats

3. Box Dips

4. Box Jumps (For Slow Step Up)

5. Star Fish (fast)/ Sit ups (slow)

3 times through then 1 minute Rest

Metcon (No Measure)

Part 2

45 Seconds on 15 Seconds Off

1. Burpees

2. Squat Jumps

3. Flutter Kicks

4. Side Lunges

5. Alternating Dumbell Strict Presses

3 Times Through then 1 Minute Rest

Metcon (No Measure)

Tabata 20 Seconds on 10 Off

1. Wall Balls

2. Push ups

3. Hold Plank

4. Wall Ball Lunges

5. Curtsy Squats

Then

1 minute of Jump Rope

Twice through and then rest a day.

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