Daily Wod

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

CF111218

Hi Reps Fitness – CrossFit View Public Whiteboard Warm-up • 300 m Row 2 rounds: • 10 PVC Passthroughs • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 PVC Overhead Squats 2 rounds: • 30 sec Pec Stretch Right • 30 sec Pec Stretch Left • 30 sec Pigeon Pose Right • 30 sec Pigeon…

CHIPPER TUESDAY 111218

Hi Reps Fitness – Functional View Public Whiteboard Metcon (Time) 100 Double squat jumps 90 Kettlebell swings 80 Hand release push ups 70 Ab mat sit ups 60 Calories 50 weight dumbbell lunges 40m Sled push Heavy 30 Burpees 2min plank hold 1000m Row

CF101218

Hi Reps Fitness – CrossFit View Public Whiteboard Warm-up • 400 m Run 2 rounds: • 30 sec Spiderman Lunge Right • 30 sec Spiderman Lunge Left • 30 sec Goblet Squat Hold • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left • 30 sec Goblet Squat Hold Weightlifting Clean and Jerk (5-3-1+) • 5 reps at…

EMOM 101218

Hi Reps Fitness – Functional View Public Whiteboard EMOM 101218 (No Measure) Every 5 mins for 45 mins Each Rounds starts with a 200m Run then 50 DB Thrusters 50 Sit-ups 50 KB Swings 50 H/R Push-ups 40 KB Goblet Squats 40 Tricep Dips 30 Box Jumps 30 Burpees 30 JackKnives

Metcon

Hi Reps Fitness – MetCon View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 800m Run 70 Dead Ball Slams 60 Sit-ups 50 Lunges 40 Calories 30 Burpees 20 Box Jumps 10 Dead Ball Over Shoulder