F4L – 240119

Hi Reps Fitness – FIT 4 LIFE – CrossFit

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Warm-up

• 10 cal Air Bike

• 10 cal Ski Erg

2 rounds:

• 10 Band Pull-a-parts

• 10 Band

Passthroughs

• 10 Band Overhead Squats

3 rounds:

• 5 Push ups

• 5 Dips

• 5 Handstand push ups

Weightlifting

Bench Press (+ Strict Pull Ups)

• 3 reps at 60% of 1RM

• 3 reps at 70% of 1RM

• 3+ reps at 80% of 1RM

Perform 3 bench press reps then immediately perform 3 pull-ups for each set.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

12 Push Presses (40/30kg)

9 Bent Over Rows (40/30kg)

6 Burpee Box Jump overs (24/20″)

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