Daily Wod

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

F4L 250319

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up 3 Sets – Focus on control of each movement – move slow and deliberately 10 Quadruped Hip Ext/leg 30sec Forearm Plank 10 Side Plank Rotations/side 10 Jefferson Curls Weightlifting Back Squat (Every 90 seconds for 8 sets) First 3 sets = 5 reps @ same weight Next…

Circuit

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Circuit (No Measure) 1 Min on 30 sec Rest 3 Rounds Battle Ropes Lateral Box Stepovers Goblet Squats Row H/R Push-ups Jack Knives Dead Ball Slams KB Swings Burpees Bike

F4L 230319

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 9 minutes of: 1 round of “Cindy” 1 round of “DT”“Cindy” 5 Pull-ups 10 Push-ups 15 Squats DT 70/45kg Deadlift, 12 reps 70/45kg Hang power clean, 9 reps 70/45kg Push jerk, 6 reps Metcon (Time) For time: 400m run 30 calories…

AMRAP

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard AMRAP (No Measure) AMRAP 4 Mins 1 Min Rest 2 Rounds 10 Cal Ski 40 m Sled 10 Box Jumps 20 KB Swings 10 Cal Bike 15 Jack Knives 10 Burpees 15 H/R Push-ups 10 Cal Row 15 Dead Ball Slams

F4L – 220319

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up 3 Sets – Control of each movement is most important. Keep loads light and really focus on feeling what small muscles are working for you. 40m Dual Kettlebell Rack Carry 20 Banded Clamshells/side 15 Scapular Push Ups Weightlifting Deadlift (“Stop” 9-6-3 Reps) Increasing to tough triple. Then…