Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Metcon (Time) 1000M ROW/SKI 30 X DB SNATCHES 20/15KG 30 X HANGING KNEE RAISES 30 X BOX JUMP 30 X CALORIES 30 X PUSH PRESS 15/12.5KG 30 X DB SIT UPS 30 X THRUSTERS 15/12.5KG 30 X PULL-UP/RING ROWS 30 X BURPEE 30 X OVERHEAD WALKING LUNGE 20/15KG 3MIN PLANK
Daily Wod
Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up Get your breathing up a little bit and use the speed of the movements to wake up the hips. 3 sets of: 5 Seated Box Jumps (increase height each round) 8 Dual Kettlebell Cleans (moderate weight) Row 30sec @ moderate effort Gymnastics EMOM X 10 MINUTES Inversion…
Hi Reps Fitness – FIT 4 ALL – Barbell View Public Whiteboard Barbell (No Measure) EMOM 8 mins 3 x Power Cleans EMOM 9 mins 3 Strict Press 3 Push Press 3 Split Jerks Clean Pull 3 x 3 Thrusters 6 DB Step ups 12 4 Sets
Hi Reps Fitness – FIT 4 LIFE – CrossFit This is week one of new training cycle Focus will be on mixed modal intervals as well as strength and skill development. View Public Whiteboard Warm-up 3 Sets – Focus on control of each movement – move slow and deliberately 8 Half Kneeling Bottom Up KB Press/arm 12 Lateral Band Walks…
Hi Reps Fitness – FIT 4 ALL View Public Whiteboard EMOM (No Measure) EMOM 8 mins 1- 20 DB Thrusters 2- 20 Sit-ups 3- 20 Upright Row 4- 12 Burpees 5- 12/10 Calories 6- 20 H/R Push-ups 7- 20 Jack Knives 8- Run 200m 2 mins Rest