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Jaws

17
Oct

Jaws

Midcoast CrossFit – HIIT

Metcon (AMRAP – Reps)

Part 1

45 on/ 15 off

1.Air Squats

2.Alternating one arm kettlebell swings 4

3.Bicycle crunches

4.Jump rope 60 seconds

1 minute rest

3 times through

Metcon (AMRAP – Reps)

Part 2

45 on / 15 off

1.Lunges

2.Push ups 3

3.Flutter Kicks

4.Pull Ups (Kipping, jumping, or assisted)

5.200 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 Star Fish

50 meter sprint

50 meter easy

20 cal row or bike hard

10 cal row or bike easy

3 times through

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