Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up 4 sets 5 Seated Box Jumps (increase height each round) 8 Dual Kettlebell Cleans (moderate weight) Row 30sec @ moderate effort Weightlifting Squat Clean Starting at 50% Max Men add 5kg each set Women add 2.5kg each set Complete 1 rep accending weights per above unit failure….
Daily Wod
Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Chipper (No Measure) Row/Ski/Bike 30 Calories 50-40-30-20-10 DB Thrusters DB Slams Row/Ski/Bike 20 Calories 50-40-30-20-10 H/R Pushups Jack Knives Row/Ski/Bike 10 Calories 50-40-30-20-10 KB Swings Box Jumps 50-40-30-20-10 Sit-ups Lunges Rest for 1 Min every 5 mins.
Hi Reps Fitness – FIT 4 ALL They work your muscles differently, and kettlebell exercises add more of an aerobic quality to your workout than dumbbells. Because it’s an unbalanced weight, a kettlebell lends itself well to aerobic-style exercises while still offering significant resistance to build stronger muscles. View Public Whiteboard Metcon (No Measure) KB CIRCUIT x 45 sec work/15…
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 Single Arm bottom up Kettlebell Press 12 Banded Monster Walks (forward and backward) 30sec Side Plank/side Gymnastics Handstand Push-ups (Practice) Metcon Metcon (AMRAP – Reps) 3 rounds for max reps…
Hi Reps Fitness – FIT 4 ALL – Barbell View Public Whiteboard Barbell EMOM 6 Mins Clean & Jerk x 4 EMOM 6 Mins Snatch x 4 O/H Squat 6 x 3 Barbell Lunges 3 x 20 Barbell Rollout 3 x 20