29
Nov
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