27
Sep
Satisfaction
Midcoast CrossFit – HIIT
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