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
