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Thanksgiving!

14
Nov

Thanksgiving!

Midcoast CrossFit – HIIT

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Metcon (No Measure)

Part 1

Bike max output 45 Seconds/then slow 15 Seconds

5 Rounds

Rest one minute

Metcon (No Measure)

Part 2

45 Seconds On / 15 Rest

1. Burpees

2. Air Squats

3. Ring Dips (assisted, feet on floor, box dips)

4. Flutter Kicks

5. Surrender Squats

6. push ups

7. Low plank twist knee to elbow (same side)

8. Lunge dumbbell arm curl

3 Times through then 1 minute rest

Metcon (No Measure)

Part 3

Rowers

Row for 1 minute then 4 Dumbell Overhead Squats (2 Each Side)

5 Rounds

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