Wednesday 19 Feb 20

KNH Powerhouse – HIIT

Warm-up

high knees down, butt kicks back

10 tuck jumps

10 star jumpers

couch stretch, pigeon stretch, runners stretch push back with front leg straight and foot flexed. straight back and bend forward to touch your knee. back to runners stretch into dragon stretch. other side. down dog into plank. 3x

foam roll the back. and IT band.

2k Row (Time)

Max Effort 2k Row

Metcon

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
fit:

90 singles

15 power snatches 75# 55#

burn:

60 singles

15 power snatches 65# 45#