3
Oct
October Sky
Midcoast CrossFit – HIIT
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