F4L – 140219

Hi Reps Fitness – FIT 4 LIFE – CrossFit

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Warm-up

• 20 cal Air Bike

3 rounds:

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Downward Facing Dog

• 30 sec Upward Facing Dog

4 rounds:

• 5 Bench Dips

• 5 Push-ups

• 5 Air Squats

Weightlifting

Dumbbell Bench Press (10-8-6-4-2 reps)

• Dumbbell Bench Press AHAP

• Ring Rows

Metcon

Metcon (Time)

5 rounds for time:

• 40 Double Unders

• 30 Knees to Elbows

• 20 Wall Balls

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