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Optimus Prime


Optimus Prime

Midcoast CrossFit – HIIT

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Metcon (No Measure)

Part One

Cycle Sprints and Rowing Sprints

20 Calories – rest 30 seconds

5 times through

Rest 1 minute from last finisher before starting part 2

Metcon (No Measure)

Part Two

Three Rounds 40 second on/20 seconds off

Or tabata style – 20 seconds on 10 off twice each (Coaches choice)

1. Wall Balls

2. Dumbbell Thrusters

3. Burpees

4. Back lunge knee thrust

5. Dead bugs

6. Push ups with arm extension at the top

7. Overhead plated lunge

8. Mountain Climbers

One Minute Rest

Metcon (No Measure)

Part Three


200 meters 5 times

rest 1 minute from last finisher between rounds

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