October Sky

Midcoast CrossFit – HIIT

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Metcon (No Measure)

Part One

Cycle Sprints and Rowing Sprints As Fast As Possible

10 Calories – rest 30 seconds

10 times through

Rest 1 minute from last finisher before starting part 2

Metcon (No Measure)

Part Two

One Round 35 second on/25 seconds off

1. Wall Balls

2. KB Swings

3. Bicycle Crunches

4. Jump rope

5. Push Ups

6. KB Front Squats

7. Ring Pulls

8. Burpees

One Minute Rest

Metcon (No Measure)

Part Three

Two times Through

40 seconds on 20 off

1. Mountain Climbers

2. Air Squats

3. Flutter kick w/dumbbell pass through

4. Dumbbell shoulder presses

5. Plated Lunges

6. Plank

Rest one day