Daily Wod

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Metcon (No Measure) EMOM 8mins x 5 Rds #1 – 15 Wallballs #2 – 10 Burpees #3 – 20 OH DB Lunge (total) #4 – 15 Bench Hops #5 – 10 DB Snatches (heavy) #6 – 20 V-Ups #7 – 40 Sec Max Calories (alternate) #8 – Rest

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up 3-4 Sets – Move slowly and with intention through all of the following movements. 10 Bird Dog/side 30sec Plank 20sec Plank March 5 Plank Walk Outs Weightlifting Deadlift (STOP) Work to one heavy set of 3 reps Then 2 x 2 @ 90% of top triple Shoulder…

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard DB Circuit (No Measure) DB Circuit 4 x 12 Bench Press Push Press Upright Row DB Snatch Legs x 4 Rounds Split Squats x 6 ( EL ) Air Squats x 25 21-15-9-5 Box Jumps Burpees Jack Knives

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up 3 rounds: • 30 sec Pike Stretch • 30 sec Straddle Stretch • 30 sec Goblet Squat Hold • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left • 30 sec Goblet Squat Hold 3 rounds: • 10 Jumping Jacks • 10 Mountain Climbers •…

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up • 300 m Row/Ski 2 rounds: • 10 Band Pull-a-parts • 10 Band Passthroughs • 10 Band Overhead Squats 2 rounds: • 30 sec Pec Stretch • 30 sec Pec Stretch • 30 sec Spiderman Lunge Right • 30 sec Spiderman Lunge Left Gymnastics Ring Rows (One-Arm)…