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Learnin’ to Fly

3
Oct

Learnin’ to Fly

Midcoast CrossFit – HIIT

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Metcon (No Measure)

Part 1

35 Seconds on / 25 off

1. Burpees

2. Jumpings Jacks (4 Count)

3. Alternating Lunges

4. Leg Up Toe Touch Sit Ups

5. High Knee Jumps

Three times through then 1 Minute rest

Metcon (No Measure)

Part 2

35 Seconds 100% effort

25 Seconds 50% effort

Bike five rounds

then switch

Row five rounds

Then rest 1 minute

Metcon (No Measure)

Part 3

40 Seconds on / 20 off

1. Lateral Arm Raises w/light dumbbell

2. Squat jumps

3. Walking Push Ups

4. Flutter Kicks

5. Skaters

Three times Through

Rest a day

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