Daily Wod

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up 3 Rounds – Continuous Moderate Effort Run 300m 45sec Ring Plank 30sec Sorenson Weightlifting Deadlift (STOP) Stop “Deadlifts 10 minutes work to a challenging triple. Metcon Metcon (No Measure) EMOM x 10 Minutes Min 1 = 5-8 Reps Deadlift @ 70-75% of Part A. Min 2 =…

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Metcon (Time) 25 CALORIES 50 DOUBLE KB DEADLIFTS 50 PUSH UPS 50 BOX JUMPS 50 PLATED SIT UPS 30 KB CLEAN & JERK 15/12.5KG 25 GOBLET SQUATS

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up 3 Sets – Focus on control of each movement – move slow and deliberately 8 Half Kneeling Single Arm Dumbbell Press @ 2111 tempo 12 Banded Monster Walks (forward and backward) 20sec Star Side Plank/side Metcon 3 x : Metcon (Time) 21 Thrusters (40/30kg) 21 Kettlebell swings…

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up 3 Sets – Focus on control of each movement – move slow and deliberately 10 Quadruped Hip Ext/leg 30sec Forearm Plank 10 Side Plank Rotations/side 10 Jefferson Curls Weightlifting Bench Press (12, 10, 8, 6 (Squat Clean x 3)) Alternate movements x 4 sets each Bench press…

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Repeat Tepeat Repeat (No Measure) 2-3-4-5-6-7-8 mins work 1 Min Rest between Rounds 10 Burpees 15 DB Thrusters 20 Sit-ups 10 DB Thrusters 15 Dead Ball Slams 20 Jack Knives 10 Devil Press 15 Wall Balls 20 Leg Raises Restart at top each round.