Daily Wod

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Metcon (No Measure) EMOM Express Workout Min 1 – OH KB Lunges x 24 Min 2 – Close Grip Push Ups x 20 Min 3 – KB Bent Over Row (2 KBs) x 20 Min 4 – Burpees x 10 Min 5 – KB C&J x 20 total Min 6…

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up 3 rounds: • 30 sec Side Lunge Hold Right • 30 sec Side Lunge Hold Left • 30 sec Twisted Cross Right • 30 sec Twisted Cross Left 2 rounds: • 10 cal Air Bike/Row/Ski • 10 Lunges • 10 Dumbbell Thrusters Weightlifting Shoulder Press (3 x…

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Metcon (No Measure) 45sec work: 15 sec rest x 3 RDS a. Burpees Mountain Climbers Calories b. Walking Lunge w/KB Push Ups Inch Worms c. Goblet Squats Ring Plank Jack Knives d. KB Swing Prisoner Step Ups Russian Twist

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up Warm-up • Tabata Double Unders 2 rounds: • 30 sec Downward Facing Dog • 30 sec Upward Facing Dog • 30 sec Pike Stretch • 30 sec Goblet Squat Hold • 30 sec Straddle Stretch • 30 sec Goblet Squat Hold Metcon Metcon (Time) 31 Push Press…

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Metcon (Time) 31 x DB SQUAT CLEANS 12 x BURPEES 18 x PLANK MARCHES 31 x RING ROWS 12 x DEVIL PRESSES 18 x HANGING KNEE RAISES 31 x BOX JUMPS 12 x DB THRUSTERS 18 x PLATED SIT UP W/TWIST 11 x DOUBLE SQUAT JUMPS 19 x HR PUSH…