Wednesday 13 Feb 19

13
Feb

Wednesday 13 Feb 19

KNH Powerhouse – HIIT

Warm-up

20 min

5 min jump rope (practice double unders)

foam roll lats, IT band (from hip to knee)

shoulder rolls

pvc pass throughs

power snatch with pvc

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
in time remaining in class:

practice handstand and handstand walks 1 min

dumbell kick backs for 30 sec

rest 30 sec