8
Nov
Friday 8 Nov 19
KNH Powerhouse – HIIT
Warm-up
5min row, bike, treadmill
2x
5 star jumpers
5 ring rows
5 air squats
Then
Hip openers
Foam roll
You can break up the WOD in any way you want. For example
10 pull ups
20 cal row
30 wall balls
Metcon
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)
For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.
Time cap: 20 min.