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Oh No, Not Again

11
Jul

Oh No, Not Again

Midcoast CrossFit – HIIT

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Metcon (No Measure)

Part One

Bike hard 10 Calories then rest 30 seconds

5 Times Through

Metcon (No Measure)

Part 2

45 Seconds on / 15 off

1. Wall Balls

2. Box Jumps

3. Lunges

4. Ring Dips or box dips or GHD dips

5. Goblet Squats

6. Hold plank

7. Kettle bell swings

8. Back Lunge to knee kick

9. Jump Rope

3 times through / 1 minute rest between sets

Metcon (No Measure)

Part 3

Rowers

Row hard 60 seconds / Then do 2 Turkish Get ups (very light)

4 Times through

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