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Go Go Go

31
Jan

Go Go Go

Midcoast CrossFit – HIIT

Metcon (No Measure)

Part 1

40 Seconds on / 20 off

1. Air squats

2. Hold plank

3. Lunges

4. Starfish

5. Burpees with 1/4 turn jump

3 times through then rest 1 minute.

Metcon (No Measure)

Part 2

Bikes

45 seconds AFAP (as fast as possible)

15 seconds slow

5 Times

30 Seconds rest

Rowers

45 seconds AFAP

15 seconds slow

5 Times

One minute rest

Metcon (No Measure)

Part 3

45 Seconds On / 15 Rest

1. Curtsey Squats

2. Lateral dumbbell raises

3. Jump rope

4. Floor wipers

5. Skater jumps

3 Times through then you are done

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