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“Thor’s Day”

27
Jun

“Thor’s Day”

Midcoast CrossFit – HIIT

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Metcon (No Measure)

Part 1

1.Bike max output 30 Seconds/then slow 30

2. bike max 45 seconds /slow 15

3. bike max 40 seconds/slow 20

4. bike max 30 seconds/slow 30

5. bike max 40 seconds/slow 20

6.bike max 45 seconds/slow 15

7. bike max 30 seconds/slow 30

8. bike max 40 seconds/ slow 20

9. bike max 30 seconds/slow 30

10. bike max 1 minute

Rest 1 minute

Metcon (No Measure)

Part 2

45 Seconds On / 15 Rest

1. Burpees

2. Air Squats

3. Ring Dips (assisted, feet on floor)

4. Flutter Kicks

5. Skater Jumps

6. Wall Balls

7. Push Ups

8. Jump Rope

3 Times through then 1 minute rest

Metcon (No Measure)

Part 3

Sprints

200 yd sprint rest 30 seconds

5 times

Try to improve time on each sprint

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