Daily Wod

(CF - Crossfit, FF - Functional Fitness, MC - MetCon)

F4L – 230119

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up 2 rounds: • 10 Plate Jumps (front) • 10 Plate Jumps (sides) • 10 Plate Jump Overs (lateral) 3 rounds: • 30 sec Box Stretch Right • 30 sec Box Stretch Left • 30 sec Squat Hold • 30 sec Box Shoulder Stretch 3 rounds: • 10…

Chipper

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Chipper 230119 (Time) Run 400m 50 Ring Rows 50 DB Thrusters 50 Sit-ups Run 300m 50KB Swings 50 Goblet Squats 50 Leg Raises Run200m 50 H/R Push-ups 50 Dead Ball Slams 50 Crunches Run 100m 50 Burpees 50 Calories 50 Jack Knives

e-news Meet the Team

Hi There, I am Stef & I make up 1/3 of Hi Reps Fitness. Hi Reps Fitness is a group based fitness gym at Rouse Hill. Our business has been running for ten years now!!!! Crazy!!! I’ve been a part of the journey from day one but mainly as a member & supporting Mark (founder) in his dream. I officially…

F4L – 220119

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up • 20 calories 2 rounds: • 30 sec Pec Stretch w/band Right • 30 sec Pec Stretch w/band Left • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left • 30 sec Spiderman Lunge Right • 30 sec Spiderman Lunge Left 2 rounds: • 10…

EMOM

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Metcon (No Measure) EMOM (Ascending Reps) MIN 0-8 16 Deadball Slams (even) 16 Squat Jumps (odds) MIN 10-18 14 Russian KB Swings (even) 14 Sumo Deadlift High Pulls (odd) MIN 20-28 12 E-H Push Ups (even) 24 Mountain Climbers (odd) MIN 30-38 10 Calories (even) 10 Ab Mat Sit Ups…