3/24/17

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Agate Pass CrossFit – HIIT

Warm-up

Metcon

Metcon (Time)

Round 1:

10 Burpees

10 Mountain climbers

10 Wall Balls

15 Burpees

15 Mountain Climbers

15 Wall Ball

20 Burpees

20 Mountain Climbers

20 Wall Balls

Jump Rope for 3 mins

Rest 1 Min

Round 2:

Rest 1 minute

Round 2:

1. Walking lunges

2.Pushups

3. Lunge jumps

4. Jumping Air squats

Preform each circuit for 45 sec and rest for the remaining 15 before starting next circuit.

Jump rope for 3 min

Rest 1 min

Round 3:

1. kettlebell squats

2. Row Rows

3. Box jumps

4. Slam Balls

Preform each circuit for 45 sec and rest for the remaining 15 before starting next circuit.

Jump rope for 3 min

Rest 1 min

Round 4:

1. side lunges

2. Dips

3. Speed skaters (lateral jumps)

4. Plank

Preform each circuit for 45 sec and rest for the remaining 15 before starting next circuit.

Jump rope for 3 min

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