Daily Wod

F4L 9012019

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up 2 rounds: • 200 m Run • 10 Air Squats 2 rounds: • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 PVC Passthroughs • 10 PVC Overhead Squats • 10 PVC Good Mornings Weightlifting Power Clean (E2MOM) 10 min E2MOM: • 3…

Gauntlet

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Gauntlet 090119 (No Measure) Run 200m Leg busters Shoulder Press x 20 Leg Busters Jack Knives X 20 Leg Busters H/R Push-ups x 20 Leg Busters 1 min Plank Rest 2 min & repeat

F4L 80119

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up • 300 m Row 2 rounds: • 60 sec Scorpions • 30 sec Spiderman Lunge Right • 30 sec Spiderman Lunge Left 2 rounds: • 15 PVC Good Mornings • 15 PVC Overhead Squats Weightlifting Snatch (3 x 5) • 5 reps at 55% of 1RM •…

Ascending Reps

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard AMRAP 080119 (AMRAP – Rounds and Reps) 5 min on 2 min rest Ascending Reps 2-4-6-8-10- etc Box Jumps / KB Swings Shoulder Press / Jack Knives Ski / Dead Ball Slams Burpees / Sit-ups Push-ups / KB Squats DB Thrusters/ Lunges

CF70119

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up • 20 cal Air Bike AFAP 3 rounds: • 5 Inch Worms with Push-up • 10 Air Squats 3 rounds: • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left Weightlifting For 6…