Daily Wod

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 7MIN AMRAP (2mins Rest) a) 30 Air Squats 5 Burpees 30 Jump Lunges 5 Burpees b) 10 Calories 10 Plated Sit Ups 10 G2OH c) 200m Run 20 Ring Rows 20 E-H Push Ups d) 10 DB Thrusters 10 Renegade Rows w/Push Ups 10…

Hi Reps Fitness – FIT 4 ALL – Barbell View Public Whiteboard Barbell (No Measure) Hang Power Clean 4 x 4. Build Squat Clean 4 x 4 Build Split Jerk Build to heavy single 2 x 3 at 80% Pendlay Row 3 x 5 Front Squats 3 x 3

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up • 100 Double Unders 3 rounds: • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left • 30 sec Pike Stretch • 30 sec Squat Hold 3 rounds: • 10 m Duck Walk • 10 Mountain Climbers Weightlifting Back Squat (Wk 6 – 20 Rep…

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Chipper (No Measure) 50 Calories 400m Run 200m Plate Carry 50 KB Swings 40 KB Goblet Squats 20 KB C&J 50 H/R Push-ups 40 Sit-ups 20 Burpees 50 DB Thrusters 40 KB High Pull 20 Jack Knives 50 Box Jumps 40 Leg Raises 20 Man Makers

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up • 200 Single Unders 3 rounds: • 30 sec Goblet Squat Hold • 30 sec Pigeon Pose Right • 30 sec Goblet Squat Hold • 30 sec Pigeon Pose Left 2 rounds: • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 PVC…