13
Sep
Heroes
Midcoast CrossFit – HIIT
Metcon (AMRAP – Rounds and Reps)
Part 1
40 Seconds Work 20 seconds rest. You will need two lighter Dumbbells
1. Dumbell lunges (dumbbells at shoulders)
2. Leg Raises
3. Dumbbell Thrusters
4. Sit Ups
5. Alternating Arm Curls
6. Dumbell Squats (Dumbbells resting on shoulders)
7. Walking Push ups
8. Alternating Dumbbell Presses
9. Flutter kicks
2 times through
Then rest 1 minute
Metcon (AMRAP – Rounds and Reps)
Part 2
4 Seconds on 20 rest
1. Burpees
2. 4 count jumping jacks
3. Heismans
4. Skater Jumps
5. Lateral Hops (Feet together, side to side)
6. Curtsey Squats
7. High knees in place
8. Jumping Squats
9. Bird Dogs
10. Scissor Jumps
11. Jump rope
2 times through
Rest 24 hours