Thank You Rob

Midcoast CrossFit – HIIT

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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