Tuesday 14 Jan 20

14
Jan

Tuesday 14 Jan 20

KNH Powerhouse – HIIT

Warm-up

2x

15 cal on bike

30 sec plank

then

5 min DU

then

couch stretch, runners stretch into dragon, butterfly, lat stretch tricep stretch lax ball and foam roll.

Gymnastics

Handstand Walk

6x

30 sec your level

30 sec rest

HS walk

HS hold

HS shoulder tap

walk up wall.

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes
fit : 75/45lb

beginner: 65/35 lbs