Friday 29 Nov 19

KNH Powerhouse – HIIT

Warm-up

5min cardio choice

butterfly stretch, frog stretch, runners lunge , dragon stretch, foam roll back, hips, legs. then do shoulder rolls

Weightlifting

Turkish Get Up (2×2 then 5×5 each arm. )

warm up to practice with pvc

then add weight.

stay at the same weight for all sets.

Metcon

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target