Wednesday 9 Oct 19

9
Oct

Wednesday 9 Oct 19

KNH Powerhouse – HIIT

Warm-up

500m row

then

3x

10 good mornings (empty barbell)

10 squats with holding a plate out in front of you.

then

inchworm down

high knees back

butt kicks down

deep lunge with upper body twist back

then

3x

30 sec plank

30 sec hallow hold

couch stretch, pigeon stretch, deep squat and hold push knees out. foam roll.

Metcon

CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
it is 25ft of walking lunges, at each 5ft it is considered 1 rep (as you are counting reps in this amrap) “eyeball” five feet