24
Oct
One More Time
Midcoast CrossFit – HIIT
Metcon (No Measure)
Part One
Cycle Sprints and Rowing Sprints As Fast As Possible
5 calories – rest 30 seconds
10 times through
Rest 1 minute from last finisher before starting part 2
Metcon (No Measure)
Part Two
Twice Through
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
One Minute Rest
Metcon (No Measure)
Part Three
Twice 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
Metcon (No Measure)
Part Four
Twice Through
40 seconds on 20 off
1. Ring Pulls
2. Burpees
3. Star Jumps
3. Dead Bugs
4. Ring Dips (Box or Bench)
5. KB Sumo Squats
6. Plank Reach Throughs
Rest one day