23
Jan
Thursday 23 Jan 20
KNH Powerhouse – HIIT
Warm-up
high knees down
butt kicks back
grape vine down
side run back
then
4x
5 kb swing
5 goblet squat
5 kb deadlift
then
first rib smash, lat stretch, couch stretch, runners stretch, saddle stretch. foam roll and lax ball. triceps stretch and wrist stretch.
1000m Row (Time)
Max Effort 1000m Row
Metcon
CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
fit:
9 dl
12 push ups
15 STEP UPs
beginner
9 dl
10 push up
12 step up