Daily Wod

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up • 20 calories 2 rounds: • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 PVC Passthroughs • 10 PVC Overhead Squats 2 rounds: • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left • 30 sec Pigeon Pose Right •…

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Strength (No Measure) Weighted Squats x 15 Step Touch x 10 (EL) 4 Sets 4 Rounds 10 Sit-ups 10 Leg Raises 10 Jack Knives 150 KB Swings Every time you stop 10 Push-ups

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up 3- 4 sets 4 Single Leg Box Jumps/Leg (Start off low and build only if you are confident. Jump with 2 feet land on one foot) 8 Barbell Good Mornings (light loads – focus on stretching and activating your hamstrings and glutes) Row 20sec HARD (get that…

Hi Reps Fitness – FIT 4 ALL – Barbell View Public Whiteboard Weightlifting (No Measure) Clean Complex Floor, Knee, Mid Thigh 5 Sets Snatch 5 x 5 Front Squats 5 x 5 EMOM 8 Mins Split Jerk x 3 Front Rack Step ups 3 x 20

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 3min AMRAPs A) 10 Cals Assault Bike 10 Box Jumps B) 10 Cal Row 10 DB Thrusters C) 10 Cals Ski 10 EH Push Ups D) 10 Burpees 10 Air Squats E) 10 Deadballs 10 Deadball Sit Ups F) 10m Sled Push 10 Reverse…