Call Us: (860) 339.5317

Wait, What?!


Wait, What?!

Midcoast CrossFit – HIIT

View Public Whiteboard

Metcon (No Measure)

Part 1

Bike max output 30 Seconds/then slow 30 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)

4. Flutter Kicks

5. Surrender Squats (Start kneeling on both knees – raise one leg then the other so it looks like you’re sitting in an invisible chair – then back down – never come all the way up- whatever leg you start with first is the one that goes down first.

6. Wall Balls

7. Low plank twist ( in low plank twist one hip to ground, then the other)

8. Jump Rope

3 Times through then 1 minute rest

Metcon (No Measure)

Part 3


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

5 Rounds