Daily Wod

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Intervals 210119 (No Measure) 2 min on 1 min rest 3 Rounds 15/12 Cal Bike Max Row 20 KB Swings Max push-ups 5 Burpees Pull/Push Sled 20 Ring Rows Max Leg Raises 20 DB Thrusters Max sit-ups

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up • Tabata • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 PVC Around the World /side • 10 PVC Good Mornings • 10 PVC Overhead Squats Metcon Metcon (Time) 800m Run Then 21-15-9 reps of: Thrusters 40/30kg Kettlebell swings 24/16kg Metcon (Time)…

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Intervals (No Measure) Bike 4 min Rest 1 min Ski 4 min Rest 1 min Row 4 min Rest 1 min Burpees 4 min 4 Rounds 1 min KB Swings 1 min Box Jumps 1 min Sit-ups 1 min Rest

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up 3 rounds: • 10 m High Knees • 10 m Butt Kicks • 10 m High Kicks • 10 m High Knee Skips • 10 Jumping Jacks 3 rounds: • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left • 30 sec Goblet Squat Hold…

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Metcon (No Measure) EMOM 12MIN SEGMENTS A) #1 – 15/10 Cals Assault Bike #2 – 10 Box Jumps B) #1 – 15/10 Cal Row #2 – 15 KB Swings C) #1 – 15/10 Cals Ski #2 – 12/9 Burpees ***2mins Rest between A/B/C