Daily Wod

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard EMOM 300119 (No Measure) Min 1 – 15/12 Cal Bike Min 2 – 20 G2OH Plate Min 3 – 25 Sit-ups Min 4 – 20 H/R Push-ups Min 5 – 30 Squat Jumps Min 6 – 15/12 Cal Row Min 7 – 20 Jack Knives Rest 2 mins 5 Rounds

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up • Reverse Tabata 3 rounds: • 5 Candlesticks • 10 Air Squats 3 rounds: • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left • 30 sec Pike Stretch • 30 sec Straddle Stretch Weightlifting Back Squat (Wk 4: 20 Rep Squat Challenge) Add 2.5-5kgs…

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Metcon (No Measure) A1. KB Bent Over Row A2. KB Push Press B1. Front Rack KB Squat B2. Push Ups C1. KB Swings C2. Burpees D1. Box Jumps D2. Sit Ups E1. Lunges E2. Deadball Slam

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Metcon (Time) Complete the following for time: 2600 Metre Row/Ski 26 Power Cleans (40/30kg) 26 T2B 26 Box Jumps 24/20″ 26 Handstand push ups 26 KB Swings 24/16kg 26 Pull Ups 26 Shoulder to Overhead (40/3kg) 26 OH Walking Lunges 24/16kg 26 Burpees 26 Sit UpsAs Australians we…

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Australia Day 260119 (AMRAP – Rounds and Reps) 1788 seconds AMRAP 26 Calories 1 x 400m Run 20 Jack Knives 19 Burpees