Daily Wod

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Metcon (No Measure) MIN 1-3 Run 400m MIN3-6 Ring Rows x 40 MIN 6-9 KB High Pulls x 50 MIN 9-12 KB Sit Ups x 60 MIN 12-15 Air Squats x 70 MIN 15-18 Burpees x 30 MIN 18-21 Cutsey Lunges x 70 MIN 21-24 Single Leg Extensions x 60…

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up 2 rounds: • 30 sec Box Stretch Right • 30 sec Box Stretch Left • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left 2 rounds: • 10 Jumping Jacks • 10 Air Squats • 10 Good Mornings • 10 Barbell Thrusters Weightlifting Power Clean…

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Intervals (No Measure) 4 min on 2 min rest Run 200m then max 1- H/R Push-ups 2- Dead Ball Slams 30/20 Cal Bike then max 1- Sit-ups 2- Jack Knives 30/20 Cal Row then max 1- Dead Ball Slams 2- Wall Ball Cleans 30/20 Cal Ski then max 1- Box…

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up • 300 m Row 3 rounds: • 10/side Thoracic Spine Rotation • 60 sec Goblet Squat Hold 2 rounds: • 15 PVC Good Mornings • 15 PVC Overhead Squats Weightlifting Snatch (5-3-1) • 5 reps at 65% • 3 reps at 75% • 1+ reps at 85%…

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Metcon (No Measure) 400M RUN 10 X DEVIL PRESS 25 X WEIGHTED SQUATS (DB to touch floor) 300m ROW 10 X BURPEES 25 X H/R PUSH UPS 200M SKI 10 X DOUBLE SQUAT JUMPS 25 X SIT UPS 10 CAL BIKE