30
Aug
Jaws
Midcoast CrossFit – HIIT
Metcon (AMRAP – Reps)
Part 1
Air Squats 40 seconds
20 second rest
Alternating one arm kettlebell swings 40 seconds
20 second rest
Bicycle crunches 40 seconds
20 second rest
Jump rope 60 seconds
1 minute rest
3 times through
Metcon (AMRAP – Reps)
Part 2
Lunges 30 seconds
30 second rest
Push ups 30 seconds
30 second rest
Flutter Kicks 30 seconds
30 second rest
Pull Ups (Kipping, jumping, or assisted) 30 seconds
30 second rest
200 meter run (100 % effort)
30 second rest from last person in
2 times through
Metcon (AMRAP – Reps)
Part 3
50 meter sprint
50 meter easy
20 sit ups
50 meter sprint
50 meter easy
20 leg lifts
50 meter sprint
50 meter easy
20 cal row or bike hard
10 cal row or bike easy
3 times through
