Satisfaction

Midcoast CrossFit – HIIT

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Metcon (No Measure)

Part One

40 Second On / 20 off

1.Box Jumps

2.Box dips

3.Bulgarian Split Squats (Groups of 5 each side)

4.Decline Push Ups

5.Flutter Kicks

Three times then 1 minute rest

Metcon (No Measure)

Part Two

45 Seconds on / 15 Seconds Off

1. Jumping Jacks

2. Jumping Pull Ups

3. Jumping Squats

4. Abmat Sit Ups

5. 1 Minute of Jump Rope

3 Times Through then 1 Minute rest

Metcon (No Measure)

Part Three

Bike 100% effort 30 seconds

Bike slowly for 30 seconds

Repeat for a total of 8 Rounds

Rest one day