Thursday 23 Jan 20

KNH Powerhouse – HIIT

Warm-up

high knees down

butt kicks back

grape vine down

side run back

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