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Midcoast CrossFit – HIIT

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Metcon (No Measure)

Part One

Cycle Sprints and Rowing Sprints

20 Calories – rest 30 seconds

5 times through

Rest 1 minute from last finisher before starting part 2

Metcon (No Measure)

Part Two

Three Rounds 40 second on/20 seconds off

Or tabata style – 20 seconds on 10 off twice each (Coaches choice)

1. Wall Balls

2. Dumbbell Thrusters

3. Burpees

4. Dumbbell lunges (dumbbells at shoulder)

5. Med ball twists

6. Plank reach through

7. Air Squats

8. Alternating knees to both elbows in plank

One Minute Rest

Metcon (No Measure)

Part Three

Row One minute then do

4 Russian Get Ups

5 Rounds

Rest One Day