25
Jan
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