Daily Wod

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up 3-4 Sets 5 Single Arm KB Z Press 15sec Star Plank/side 20sec Psoas March *Move with purpose and focus – build a little weight on your press Weightlifting Front Squat (EMOM) 3 reps EMOM X 8 Minutes Metcon Metcon (Time) 10 Shoulder to overhead (50/35kg) 8 Pull…

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up 3 sets 5 Broad Jumps (jump for distance each rep) 12 Russian Kettlebell Swings (moderate to heavy weight) Row 35sec @ Moderate Effort Weightlifting Squat Clean Thruster (Reps 5-4-3-2-1 ) increasing weight Bench Press (6 sets of 10 reps) Goal is to use the weight for all…

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Tri Sets (No Measure) 3 sets 15 Reps DB Bench Press Weighted Step ups Dead Ball Slams 1 Min Plank DB Thrusters Sit-up & Press Side Plank Rotation 1 Min Plank KB Swings Goblet Squats Sumo High Pull Cardio 3 mins

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Metcon (Time) 50 REPS OF: Calories Box Jumps Jumping Pull Ups Kettlebell Swings 40 REPS OF: Calories Ring Rows Ab Mat Sit Ups KB Clean & Jerks 30 REPS OF: Calories Close Grip Push Ups Wall Ball Sit Ups w/Throw OH KB Reverse Lunge

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up 3 Sets – Focus on control of each movement – move slow and deliberately 8 Half Kneeling Bottom Up KB Press/arm 12 Lateral Band Walks 12 Scapular Push Ups on Elbows Weightlifting Push Press (5 sets of 3 Reps ) Building to a heavy triple. Gymnastics Pull-ups…