Daily Wod

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard AMRAP (No Measure) AMRAP 4 Mins 1 Min Rest 2 Rounds 10 Cal Ski 40 m Sled 10 Box Jumps 20 KB Swings 10 Cal Bike 15 Jack Knives 10 Burpees 15 H/R Push-ups 10 Cal Row 15 Dead Ball Slams

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up 3 Sets – Control of each movement is most important. Keep loads light and really focus on feeling what small muscles are working for you. 40m Dual Kettlebell Rack Carry 20 Banded Clamshells/side 15 Scapular Push Ups Weightlifting Deadlift (“Stop” 9-6-3 Reps) Increasing to tough triple. Then…

Hi Reps Fitness – FIT 4 ALL – Barbell View Public Whiteboard Barbell Back Squats 3 x 10 Push Press 3 x 10 Deadlift 3 x 10 Power Clean 6 x 3 Banded Sprints 2 x 5

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up 2 RDs of 1. Jump rope @ relaxed pace x 30 sec 2. Cat/Camel x 10 3. Greatest stretch alive x 6 each side (rotate both ways) 5. Band pull-apart x 12 6. Squat Rotations x 5 7. Good Morning x 10 8. Mini band hand walks…

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard TRI-SETS Metcon (No Measure) 3 Sets x Seated Shoulder Press x 10 Banded Face Pulls x 12 Tricep Dips x 15 60 seconds Cardio 3 Sets x Walking Lunges x 10 e/leg Straight Leg Deadlifts x 12 Double Squat Jumps x 15 60 seconds Cardio 3 Sets x Plank March…