Mike’s Request

Midcoast CrossFit – HIIT

Metcon (No Measure)

Part 1

Bikes

20 seconds AFAP (as fast as possible)

10 seconds slow

8 Times through

30 Seconds rest

Rowers

20 seconds AFAP

10 seconds slow

8 times through

One minute rest

Metcon (No Measure)

Part 2

45 Seconds on / 15 off

1. Air squats

2. Push ups

3. Scissor jumps

4. Starfish

5. Burpees with 1/4 turn jump

6. Flutter Kicks

7. Side plank reach

5 times through then you’re done