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Rocky Mountain High

9
May

Rocky Mountain High

Midcoast CrossFit – HIIT

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Metcon (No Measure)

Part One

Bike tabata 20 sec on 10 off

5 times through

then

Row tabata 20 sec on 10 off

5 times through

Metcon (No Measure)

Part Two

40-45 Seconds on (Coaches Discretion)

1. Plank Jacks

2. Dumbbell Thrusters

3. Plank arm extensions

4. Star Jumps

5. Alternating front raises/lat raises

6. Heisman Jumps

7. Flutter Kicks

8. Dumbbell Lunges

9. Push ups

10. Jump Rope

3 times through then rest one minute

Metcon (No Measure)

Part Three

50 yard sprints

Sprint 50 yards then 10 second rest

8 times through

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