Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up 3 Sets – Move slowly and with intention through all of the following movements. 10 Bird Dog/side 30sec Ring Plank 30sec Plank March 5 Plank Walk Outs Weightlifting Back Squat (Front Squat) Back Squat – 12-10-8-6 (increasing) Rest 30 sec Front Squats – 6-5-4-3 Rest 2-3 Minutes…
Daily Wod
Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Strength (No Measure) 5 Sets x 15 Reps UPPER BODY Band Pull Downs Tricep Push-ups Skull Crush Single Arm Row LOWER BODY Weighted Squats DB Glute Bridges Step Touch (EL) Wall Sit 1 Min METCON 50-40-30-20-10 Skipping Situps
Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Metcon (Time) 500m Ski/Row (1.6km bike) 63-45-27 Deadball Slams Ab Mat Sit Ups 500m Ski/Row (1.6km bike) 42-30-18 KB Swing KB Goblet Squats 500m Ski/Row (1.6km bike) 21-15-9 Calories Ring Rows 500m Ski/Row (1.6km bike) 15-9-3 Burpees HR Push Ups
Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 Rounds for time of: 15 Power Cleans 12 Front Squats 9 Push Press (60/40kg) AMRAP 12 minutes of: 75 Double-unders 500 Meter Row 25 D-Ball over the Shoulder 3 Rounds for time of: 40 Abmat Sit-ups 20 Dumbbell Bench Press 20 Dumbbell Box Step-ups…
Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up 3 Rounds – Continuous Moderate Effort Row 300 40sec Ring Plank 20 sec Sorenson/Back extension hold Weightlifting Deadlift (“STOP Deadlifts 3 x 3 ) “STOP Deadlifts 3 x 3 @ 85% of weight from top triple from last week. This is a back off week for the…