Daily Wod

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up • 200 Single Unders 3 rounds: • 30 sec Spiderman Lunge Right • 30 sec Spiderman Lunge Left • 30 sec Squat Hold • 30 sec Straddle Stretch 2 rounds: • 10 m Duck Walk • 10 m Walking Lunges • 10 Mountain Climbers Weightlifting Back Squat…

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Metcon (No Measure) 2mins Each Station X 2 RDS Bike Sled Deadball slams 1min Rest Row Box Jump Leg Raises 1min Rest Ski Jumping Pull Ups KB Swings 1min Rest

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Super Saturday (No Measure) 40 min AMRAP Row 500m 20 Burpees Ski 500m 20 Box Jumps Run 400m 20 Jack Knives D/U’s x 100 20 Cal Bike Repeat

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds for time of: 400m run 10 Overhead Squats, 60/40kg Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 50 Double-unders 10 Power Snatch, 40/30kg 10 Pull-ups Metcon (Time) 4 Rounds for time of: 20 Air Squats 15 Push-ups, Hand-release 10 Ring Dips 5 Squat…

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Tri Sets (No Measure) 3 Rounds 15 Reps H/R Push-ups Weighted Lunges Jack Knives Calories DB Thrusters Weighted Sit-ups Box Jumps Dead Ball Slams Sit-ups Renegade Row Mountain Climbers Leg Raises Rest 1 Min after each set