Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up 20 Calories 3 rounds: • 30 sec Pigeon Stretch Right • 30 sec Pigeon Stretch Left • 30 sec Squat Hold • 30 sec Box Shoulder Stretch 3 rounds: • 10 Walking Lunges • 10 Dumbbell Thrusters Weightlifting 10 min E2MOM: • 1 Power Clean • 1…
Daily Wod
Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Metcon (Time) 1 200m Run 2 Burpees 3 H/R Push-up 4 KB Swings) 5 Ab Mat Sit Ups 6 Goblet Squat 7 DB Thrusters 8 Pull Ups/Ring Rows 9 Deadball Slams 10 Calories 11 Burpee Box Jumps 12 Devil PressesInstructions: Perform the workout in a ladder (just like the song.)…
Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Metcon (Time) In Pairs 12 Day’s of Christmas 200m 4 Box Jumps (30/24″) 6 Power Snatch (60/40kg) 8 Synchronized Burpee over bar 10 Toes to Bar 12 Hang Power Cleans (60/40kg) 14 Wallballs (9/6kg) 16 Pull ups 18 Push Press (60/40kg) 20 Deadlifts (60/40kg) 22 Dumbbell Push ups…
Hi Reps Fitness – CrossFit View Public Whiteboard Warm-up 400 m Run 3 rounds • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left • 30 sec Pec Stretch Right • 30 sec Pec Stretch Left 2 rounds: • 10 Sit-up to Pike • 10 Sit-up to Straddle • 10 Supine Scorpions (face up) • 10 Prone Scorpions…
Hi Reps Fitness – CrossFit View Public Whiteboard Warm-up 2 rounds: • 10 m run Backwards • 10 m run Forward • 10 m High Knees • 10 m Butt Kicks • 10 m Side Shuffle Right • 10 m Side Shuffle Left 15-10-5 reps: • Barbell Thrusters 20/15kg • Ring Rows Weightlifting Clean and Jerk (5-5-5) • 5 reps…