19
Feb
Wednesday 19 Feb 20
KNH Powerhouse – HIIT
Warm-up
high knees down, butt kicks back
10 tuck jumps
10 star jumpers
wall sits with weights. 30 sec on 30sec off. 3x
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#