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Goin Down the Road


Goin Down the Road

Midcoast CrossFit – HIIT

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Metcon (No Measure)

Part One

Cycle Sprints and Rowing Sprints As Fast As Possible

10 Calories – rest 30 seconds

10 times through

Rest 1 minute from last finisher before starting part 2

Metcon (No Measure)

Part Two

One Round 45 second on/15 seconds off

1. Wall Balls

2. Dumbbell Thrusters

3. Bicycle Crunches

4. Jump rope

5. Push Ups

6. Box step ups with KBs (not too heavy)

7. Dumbbell curls/ front lunge

8. Burpees

One Minute Rest

Metcon (No Measure)

Part Three

Two times Through

45 seconds on 15 off

1. Mountain Climbers

2. Air Squats

3. Flutter Kicks

4. Pull ups (Scale as needed)

5. Plated Lunges

6. Plank

Rest one day