F4L – 110219

Hi Reps Fitness – FIT 4 LIFE – CrossFit

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Warm-up

• 100 Double Unders

3 rounds:

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Pike Stretch

• 30 sec Squat Hold

3 rounds:

• 10 m Duck Walk

• 10 Mountain Climbers

Weightlifting

Back Squat (Wk 6 – 20 Rep Challenge)

Final week, go for it!

Add 2.5-5kgs onto last week’s successfully completed weight.

Metcon

Metcon (AMRAP – Reps)

Conditioning

With a Running Clock in 16 minutes

Tabata Pull-Ups

Tabata Push-Ups

Tabata Sit-Ups

Tabata Air Squats
Perform a Tabata Interval (eight rounds of 20 seconds of work and 10 seconds of rest) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and the last 8 intervals are squats. There is no additional rest between movements. Score is the total reps performed in all of the intervals.

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