30
May
Last Day of May
Midcoast CrossFit – HIIT
Metcon (No Measure)
Part 1
Bike max output 30 Seconds/then slow 30 Seconds
5 Rounds
Rest one minute
Metcon (No Measure)
Part 2
45 Seconds On / 15 Rest
1. Burpees
2. Air Squats
3. Ring Dips (assisted, feet on floor)
4. Flutter Kicks
5. Skater Jumps
6. Wall Balls
7. Push Ups
8. Jump Rope
3 Times through then 1 minute rest
Metcon (No Measure)
Part 3
Rowers
Row for 1 minute then 4 Dumbell Overhead Squats (2 Each Side)
5 Rounds