Daily Wod

Hi Reps Fitness – MetCon View Public Whiteboard Keep Moving 211118 (Time) 500m Row 90 Box Jumps 500m Ski 80 Sit-ups 500m Run 70 KB Swings 1000m Bike 60 H/R Push-ups 500m Row 50 KB C&J 500m Ski 40 Jack Knives 500m Run 30 Dead Ball Slams 1000m Bike 20 Burpees

Hi Reps Fitness – CrossFit View Public Whiteboard Warm-up • 20 cal Row 3 rounds: • 10 Jumping Jacks • 10 Mountain Climbers 2 rounds: • 60 sec Thoracic Spine Stretch • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left Weightlifting Bench Press (3 x 5) • 5 reps at 40% of 1RM • 5 reps at…

Hi Reps Fitness – Functional View Public Whiteboard Metcon (No Measure) EMOM x 5 RDs 30 Goblet Squat jumps 30 Kettlebell swings 15 Burpees 30 Single arm KB Thruster 20 Elbow to hand push up 30 Jump Lunges 20 Sit Ups 20 HR Push ups

Hi Reps Fitness – CrossFit View Public Whiteboard Warm-up 2 rounds: • 100 Single Unders • 10 Dumbbell Thrusters 2 rounds: • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left • 30 sec Pike Stretch • 30 sec Straddle Stretch Weightlifting Thruster (3 x 5) • 5 reps at 40% of 1RM • 5 reps at 50%…

Hi Reps Fitness – MetCon View Public Whiteboard Gaunlet 191118 (No Measure) Row/Ski 20 Calories Box Jumps x 20 Dead Ball Slams x 20 Prison Burpees x 10 Lunges x 20 Sit-ups x20 Ski/Row 20 Calories Run 200m Rest 2 mins