Daily Wod

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up 3 Sets – Control of each movement is most important. Keep loads light and really focus on feeling what small muscles are working for you. 40m Dual Kettlebell Rack Carry rest 30sec 20 Banded Clamshells/side 15 Scapular Push Ups Weightlifting Back Squat (Reps 6-4-2 ) (Increasing) +…

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Metcon (No Measure) 20 seconds work: 10 seconds rest x 6 Rounds (2min Rest Between A-F) A) KB Goblet Squats KB Upright Row B) Squat Jumps Push Ups C) KB Deadlift KB Swing D) Jump Lunges Leg Raises E) KB Half Moons KB Single Arm Row F) Burpees Plank

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard OMG (Time) OMG 15-14-13………..3-2-1 Calories Burpees KB Swings

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 6 minutes: 5 Cleans @ 80% of 1RM 5 Bar Muscle-ups AMRAP 6 minutes: 40 Double-unders 10 Push Press (50/35kg) AMRAP 6 minutes: 7 Hang Power Snatch 40/30kg 12 Box Jumps 24/20″ AMRAP 6 minutes: 15/12 Assault Bike 7 Burpees

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Intervals (No Measure) 1 Min on 30 sec rest 3 Rounds Bike Sled Box Jumps Dead Ball Slams H/R Push-ups Jack Knives Burpees Plank Ski