Daily Wod

(CF - Crossfit, FF - Functional Fitness, MC - MetCon)

F4L – 210219

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up 3 Sets – Focus on control of each movement – move slow and deliberately 8 Half Kneeling Single Arm Dumbbell Press @ 2111 tempo 12 Banded Monster Walks (forward and backward) 20sec Star Side Plank/side Metcon 3 x : Metcon (Time) 21 Thrusters (40/30kg) 21 Kettlebell swings…

F4L – 200219

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up 3 Sets – Focus on control of each movement – move slow and deliberately 10 Quadruped Hip Ext/leg 30sec Forearm Plank 10 Side Plank Rotations/side 10 Jefferson Curls Weightlifting Bench Press (12, 10, 8, 6 (Squat Clean x 3)) Alternate movements x 4 sets each Bench press…

Repeat Repeat Repeat

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Repeat Tepeat Repeat (No Measure) 2-3-4-5-6-7-8 mins work 1 Min Rest between Rounds 10 Burpees 15 DB Thrusters 20 Sit-ups 10 DB Thrusters 15 Dead Ball Slams 20 Jack Knives 10 Devil Press 15 Wall Balls 20 Leg Raises Restart at top each round.

CHIPPER

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Metcon (Time) 1000M ROW/SKI 30 X DB SNATCHES 20/15KG 30 X HANGING KNEE RAISES 30 X BOX JUMP 30 X CALORIES 30 X PUSH PRESS 15/12.5KG 30 X DB SIT UPS 30 X THRUSTERS 15/12.5KG 30 X PULL-UP/RING ROWS 30 X BURPEE 30 X OVERHEAD WALKING LUNGE 20/15KG 3MIN PLANK

F4L – 190219

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up Get your breathing up a little bit and use the speed of the movements to wake up the hips. 3 sets of: 5 Seated Box Jumps (increase height each round) 8 Dual Kettlebell Cleans (moderate weight) Row 30sec @ moderate effort Gymnastics EMOM X 10 MINUTES Inversion…