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The Big Night

21
Feb

The Big Night

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 2

40 Seconds on / 20 off

1. Pull Ups

2. Push Ups

3. Air Squats

4. Sit Ups

5. Wall Balls

6. Box Step Ups

7. Jump Rope

8. Starfish

9. Box Dips

10 . Star Jumps

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 rest 30 seconds

5 times through

Then rest for 12 hours and get ready for the opens

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