Daily Wod

Hi Reps Fitness – CrossFit View Public Whiteboard Warm-up • 300 m Row 3 rounds: • 10 Jumping Jacks • 10 Mountain Climbers 2 rounds: • 10 Cossack Side Lunges • 10 Prone Scorpions (face down) • 10 Supine Scorpions (face up) Weightlifting Shoulder Press (5-5-5) • 5 reps at 40% of 1RM • 5 reps at 50% of 1RM…

Hi Reps Fitness – Functional View Public Whiteboard Intervals 23/11 (No Measure) 1 min on 30 sec rest 4 Rounds Bike DB Thrusters Weighted Sit-ups Row H/R Push-ups Jack Knives Ski Squat Jumps Leg Raises

Hi Reps Fitness – CrossFit View Public Whiteboard Warm-up • 20 cal Air Bike • 20 Air Squats • 10 Arm Circles • 10 Arm Circles • 10 Arm Hugs • 10 Alternating Arm Swings 3 rounds: • 30 sec Pike Stretch • 30 sec Straddle Stretch • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left Weightlifting…

Hi Reps Fitness – Functional View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 15MIN AMRAP 50 Mountain Climbers 40 Russian Twists 30 Squats w/OH KB 20 Seated Shoulder Press 10 m Sled Push Metcon (AMRAP – Rounds and Reps) 12MIN AMRAP 25 Calories 25 Wall Balls Metcon (AMRAP – Rounds and Reps) 10MIN AMRAP 5 Pull Ups/Ring Rows 10…

Hi Reps Fitness – CrossFit View Public Whiteboard Warm-up • 400 m Run 3 rounds: • 30 sec Squat Hold • 30 sec Straddle Stretch • 30 sec Scorpion Hold Right • 30 sec Scorpion Hold Left Weightlifting Snatch (3 X 5) • 5 reps at 40% of 1RM • 5 reps at 50% of 1RM • 5 reps at…