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Lucky 7s

6
Jun

Lucky 7s

Midcoast CrossFit – HIIT

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Metcon (No Measure)

Part One

Cycle Sprints and Rowing Sprints – as fast as possible 10 seconds rest between sprints

20 Calories – rest 30 seconds

then

40 Calories – rest 30 seconds

then

60 Calories – rest 30 seconds

then

40 Calories – rest 30 seconds

then

20 Calories – rest 1 minute from last finisher before starting part 2

Metcon (No Measure)

Part Two

One Round 45 second on/15 seconds off

1. Wall Balls

2. Dumbbell Thrusters

3. Burpees

4. Back lunge knee thrust

5. Push Ups

6. Star Jumps

7. Alternating Dumbbell Snatch

One Minute Rest

Metcon (No Measure)

Part Three

Two times Through

Double tabata (20 seconds on 10 off for each movement twice in row for each round)

1. Mountain Climbers

2. Air Squats

3. Flutter Kicks

4. Pull ups (Scale as needed)

5. Over head dumbbell lunges (one Dumbbell)

6. Plank

7. Scissor Jumps

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