Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up 3-4 Sets – Move slowly and with intention through all of the following movements. 10 Bird Dog/side 30sec Ring Plank 30sec Plank March 5 Plank Walk Outs Weightlifting Squat Clean (Reps 3.2.1.1.1) Increase weight for a quality single. Dumbbell Bench Press (EMOM X 10 Minutes ) Min…
Daily Wod
Hi Reps Fitness – FIT 4 ALL View Public Whiteboard EMOM (No Measure) Every 4 mins 10 Rounds Each Rounds starts with 15 Burpees then 1- 30 Box Jumps 2- 30 Jack Knives 3- 50 Dead Ball Slams 4- 50 Squat Jumps 5- 30 H/R Push-ups 6- 20 Calories 7- 50 Sit-ups 8- 50 Lunges 9- Run 200m 10- 40…
Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up 4 sets 5 Broad Jumps (jump for distance each rep) 12 Russian Kettlebell Swings (moderate to heavy weight) Row 35sec @ Moderate Effort Gymnastics Pull-ups (Strict) EMOM x 7 Minutes *Choose number of reps unbroken each minute. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 2 MINUTES…
Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Metcon (Time) 800M ROW/SKI (2.4 BIKE) 21-15-9 DB Push Presses HR Push Ups Burpees 600M ROW/SKI (1.9 BIKE) 21-15-9 DB Thrusters Ring Rows Box Jumps 400M ROW/SKI (1.2 BIKE) 21-15-9 Devil Presses Air Squats Calories
Hi Reps Fitness – FIT 4 ALL – Barbell View Public Whiteboard Barbell (No Measure) Front Squats 6 x 3 Split Jerk Build to heavy single Power Clean Hang Power Clean Squat Clean Hang Squat Clean Build Heavy 4 Rounds 20 KB Snatches 10 Box Jumps