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Heat Wave

11
Jan

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

40 Seconds on / 20 off

1. Wall Balls

2. Med Ball Sit ups

3. Lunges holding Med Ball at chest

4. Med Ball Cleans

5. Burpees

3 times through then rest 1 minute.

Metcon (No Measure)

Part 3

45 Seconds On / 15 Rest

1. Mountain climbers

2. Bent arm plank to full plank

3. Dumbbell Thrusters

4. Leg lift T raises

5. Lunges with Dumbbell bicep curls

3 Times through then you are done

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