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Huh Rah!

18
Jul

Huh Rah!

Midcoast CrossFit – HIIT

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Metcon (No Measure)

Part One

Bike hard 10 Calories then rest 30 seconds

5 Times Through

Metcon (No Measure)

Part 2

45 Seconds on / 15 off

1. Wall Balls

2. Box Jumps

3. Surrender Squats

4. Ring Dips or box dips or GHD dips

5. Goblet Squats

6. Hold plank

7. Kettle bell swings

8. Wall Ball clean, press, and slam

9. Jump Rope

3 times through / 1 minute rest between sets

Metcon (No Measure)

Part 3

Sprints

200 yds then 1 minute rest 5 times

Try to maintain a pace that is consistent, within a few seconds each round.

(If its raining, do it anyway, unless there’s lightning. If there’s lightning then use the bikes – 5 calories as fast as possible with a minute rest between – Again try to maintain a consistent pace for each round)

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