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Holy Shirt!

26
Oct

Holy Shirt!

Midcoast CrossFit – HIIT

Metcon (No Measure)

Part One

45/15

1. Empty Barbell Push Press

2. Jump Rope

3. Air Squats

4. Crunches with Legs Raised

5. Side Lunges

Three times through then 1 minute rest

Metcon (No Measure)

Part Two

45 On/ 15 Off

1. Empty Barbell Thrusters

2. Walking push ups

3. Empty Barbell Lunges

4. Starfish

5. Empty Barbell front squat

Three times through then rest one minute

Metcon (No Measure)

Sprints

100 yard sprint

30 second rest from last finisher

Repeat for 8 total rounds

Rest 12 hours

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