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Midcoast CrossFit – HIIT

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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. Walking Push Up

4. Flutter Kicks

5. Overhead Kettlebell Squats

6. Ring Pulls

7. Floor Wipers

8. Wall Balls

3 Times through then 1 minute rest

Metcon (No Measure)

Part 3

Rowers 5 rounds

30 Seconds as fast as possible then 5 toes to bar