21
Mar
Thank You Rob
Midcoast CrossFit – HIIT
Metcon (No Measure)
Part One
Bikes or Rowers
Bike hard 30 Seconds 30 Second rest
5 Times Through
Then rest one minute
Metcon (No Measure)
Part Two
These are the exercises – order and time will vary.
40-50 Seconds on / 20-10 off
1. Pull Ups
2. Air Squats
3. Flutter Kicks
4. Wall Balls
5. Jump Rope
6. Starfish
7 . Star Jumps
8. Hold Plank
Three times through then rest one minute
Metcon (No Measure)
Part Three
Bike or Rower (Choose opposite of part 1)
Bike or row hard 30 seconds then do 10 Sit ups
5 times through
Then rest a day