Daily Wod

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up 2 rounds: • 5 PVC Around the World • 5 PVC Around the World • 10 PVC Passthroughs 2 rounds: • 30 sec Pec Stretch w/ Band Right • 30 sec Pec Stretch w/ Band Left • 30 sec Downward Facing Dog • 30 sec Upward Facing…

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Metcon (4 Rounds for time) BIKE 30 SECS (80/65 rpm) KB SNATCHES x 20 total WEIGHTED SIT UPS x 20 RUN 200M KNEE TO ELBOW x 20 SINGLE ARM KB SWING x 20 CALORIES x 20 G20H x 20 PLANK x 40 sec

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up • 400 m Run 3 rounds: • 10 Medicine-Ball Cleans • 10 Jumping Lunges 3 rounds: • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left • 30 sec Pike Stretch • 30 sec Butterfly Stretch Weightlifting Clean and Jerk (3×5) • 5 reps at…

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard AMRAP 160119 (AMRAP – Reps) 3 min work 1 min rest 2 Rounds 20 Cal Bike – max Dead Ball Slams 20 Cal Ski – max DB Thrusters 20 Cal Row – max KB Swings 200m Run – max Sit-ups 20 Burpees- H/R Push-ups

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up • 200 Single Unders 2 rounds: • 30 sec Pec Stretch Right • 30 sec Pec Stretch Left • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left • 30 sec Spiderman Lunge Right • 30 sec Spiderman Lunge Left 2 rounds: • 10 Good…