Daily Wod

Hi Reps Fitness – Functional View Public Whiteboard Metcon (No Measure) 15/12 Cals Leg Busters ( >10 x Squats, 10 x Squat Jumps, 10 x Lunge,10 x Jump Lunges) 10 x Burpee Box Jump overs 20 x HR Push ups 30 x Russian Kettlebell swings Heavy 30 x Ab mats 20 x Ring Rows 60 sec Plank

Hi Reps Fitness – CrossFit View Public Whiteboard Warm-up • 300 m Row 2 rounds: • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 Arm Circles Forward • 10 Arm Circles Backwards 2 rounds: • 30 sec scorpions • 30 sec Upward Facing Dog • 30 sec Jumping Jacks • 30 sec Forearm Plank Weightlifting…

Hi Reps Fitness – Functional View Public Whiteboard Intervals (AMRAP – Reps) Intervals 261118 2min on 1 min rest 2 Rounds 10 Box Jumps max Sled 20 Dead Ball Slams max Row 20 Jack Knives Max Ski 20 H/R Push-ups Max Ring Rows 20 DB Thrusters Max Burpees 30 Lunges Max Bike 30 KB Deadlifts Max KB Swings

Hi Reps Fitness – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds for time of: 15 Deadlifts, 80/45kg 12 Hang Power Cleans, 9 Push Jerks Metcon (Time) 3 Rounds for time of: 400m run 20 One arm OH Kb Squats (Swap arms half way) 10 Metre Handstand walk Metcon (Time) 3 Rounds for time of: 20 Front Rack Lunge, 15…

Hi Reps Fitness – MetCon View Public Whiteboard Super Saturday 241118 (AMRAP – Rounds and Reps) 45 Min AMRAP 400m Run 30 Burpees 20 Calories Bike 30 Dead Ball Slams 400m Ski/Row