Heroes

Midcoast CrossFit – HIIT

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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