Friday 11 Oct 19

11
Oct

Friday 11 Oct 19

KNH Powerhouse – HIIT

Warm-up

5min bike, row or jump rope

2x

10 kb swings

10 kb snatch

then

2x

10 slam ball over shoulder

10 regular slam balls

foam roll lats, lax ball on back, couch stretch, hip openers. go over the workout

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes