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. 6 Half Kneeling Single Press/side 14 Lateral Band Walks/side 30sec Kettlebell Side Plank/side Weightlifting Back Rack Lunge (Reps 12-8-4) Barbell step back…
Daily Wod
Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Metcon (No Measure) CIRCUIT STYLE WORKOUT 45 SEC AT EACH STATION 15 SEC TRANSITION X 4 RDS ROW JACK KNIFE LATERAL BOX STEPOVERS L-SIT PRESS BIKE PLANK PUSH UP DB SQUATS SKIPS HANGING KNEE RAISES
Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Strength Circuit (No Measure) Strength Circuit Arnold Press x 12 Single Arm Row x 12 DB Bench Press x 12 4 Rounds Rest 90sec between rounds Core 30 Russian Twist 1 Min plank 3 Rounds METCON 50-40-30-20-10 Air Squats Run 200m Between each Round
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 Quadruped Thoracic Rotation/side 30sec Reverse Plank 15m Quadruped Crawl (move very slow and deliberately – get the shoulders warmed up 10 Jeffersons Curls Light Weightlifting Bench Press (4 x 10.8.6.4 Reps) Alternating…
Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up 4 sets: 3-4 Single Leg Box Jumps/Leg (Start off low and build only if you are confident) 6-8 Barbell Good Mornings (light loads – focus on stretching and activating your hamstrings and glutes) Row 20sec HARD (get that breathing going) Gymnastics Toes-To-Bar (EMOM X 7 Minutes )…