Friday 18 Oct 19

18
Oct

Friday 18 Oct 19

KNH Powerhouse – HIIT

Warm-up

500m row or 30/20 cal bike

2x

6 slam balls

6 slam ball over shoulder

Hip openers, shoulder and OT stretches and go over movements

Metcon

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells