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The Fifth Thursday in November??

28
Nov

The Fifth Thursday in November??

Midcoast CrossFit – HIIT

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Metcon (No Measure)

Part 1

40 seconds on/ 20 rest

1)Box Step ups with light dumbbell

2) Push up twist and reach

3) Bicycle crunches

4) Star jumps with light dumbbells

5) Plank Jacks

6) Hollow Holds

Three times through then rest one minute

Metcon (No Measure)

Part 2

45 Seconds On / 15 Rest

1. Burpees w/light dumbbells

2. Air Squats

3. Box dips

4. V-ups

5. Reverse lunge with knee raise

6. Push ups

7. T – Leg Raises

8. Lunge dumbbell arm curl

3 Times through then 1 minute rest

Metcon (No Measure)

Part 3

Cycle Sprints

40 Seconds as fast as possible/20 seconds slow

5 Rounds

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