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Heat Wave

1
Feb

Heat Wave

Midcoast CrossFit – HIIT

Metcon (No Measure)

Part One

Bikes and Rowers

Bike hard 45 Seconds 15 Second rest

5 Times Through

Switch to Rower

Row hard 45 Seconds 15 Second rest

5 times through

Then rest one minute

Metcon (No Measure)

Part 2

45 Seconds on / 15 off

1. Wall Balls

2. Flutter Kicks

3. Lunges holding Kettle bell

4. Jump Rope (singles)

5. Bicycle Crunches

6. Jumping Squats

7. Kettle bell swings

8. Starfish

9. Push ups

3 times through

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