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Happy

11
Oct

Happy

Midcoast CrossFit – HIIT

Metcon (No Measure)

Part 1

40 Seconds 100 % / 20 Seconds 50% effort

1. Air Squats

2. Mountain Climbers

3. Starfish

4. High Knees in Place

5. Standing Lateral Toe Touches (From standing touch right toes with left hand, stand upright, then opposite hand to opposite foot and repeat)

3 Times through

Then rest 1 Minute

Metcon (No Measure)

Part 2

45 Seconds On/ 15 Off

1. Burpees

2. Lunges

3. Bicycle Crunches

4. Skaters

5. Jump Rope 1 Minute

3 Times Through then rest 1 minute

Metcon (No Measure)

Part 3

Rowing Complex

Row to max meters per stroke and hold 30 Seconds

Row easy 30 seconds

Complete eight rounds

Try to match max effort each round

Take a shower

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