Daily Wod

Hi Reps Fitness – CrossFit View Public Whiteboard Warm-up 3 rounds: • 5 Inch Worms with Push-up • 10 Ring Rows • 50 Single-unders 3 rounds: • 40 sec Goblet Squat Hold • 20 sec Pike Stretch • 40 sec Thoracic Spine Stretch • 20 sec Straddle Stretch Weightlifting Bench Press (5-3-1+) • 5 reps at 70% of 1RM •…

Hi Reps Fitness – Functional View Public Whiteboard Metcon (3 Rounds for time) ASSAULT BIKE x 15/10 Cal LEG BUSTERS x 1 Rd KB C&J x 10 Alt. Arm E-H PUSH UPS x 20 SLED PUSH x 20m RUN x 400m RUSSIAN TWIST x 20 ROW/SKI x 300m RING PLANK HOLD x 45 sec

Hi Reps Fitness – CrossFit View Public Whiteboard Warm-up • 20 cal Air Bike 3 rounds: • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left • 30 sec Downward Facing Dog • 30 sec Upward Facing Dog 2 rounds: • 10 PVC Good Mornings • 10 PVC Overhead Squats Weightlifting Thruster (5-3-1+) • 5 reps at 70%…

Hi Reps Fitness – Functional View Public Whiteboard Twelve-Twelve (AMRAP – Rounds and Reps) AMRAP 12mins 12 DB Thrusters 12 KB Swings 12 Sit-ups 12 Calories 12 H/R Push-ups 12 KB Goblet Squats 12 Jack Knives 12 Calories 12 Upright Row 12 Split Squats 12 Leg Raises 12 Calories 12 Burpees 12 Dead Ball Slams 12 Jack Knives 12 Calories

Hi Reps Fitness – CrossFit View Public Whiteboard Warm-up • 300 m Row 2 rounds: • 10 PVC Passthroughs • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 PVC Overhead Squats 2 rounds: • 30 sec Pec Stretch Right • 30 sec Pec Stretch Left • 30 sec Pigeon Pose Right • 30 sec Pigeon…