Daily Wod

Hi Reps Fitness – CrossFit View Public Whiteboard Warm-up For time: • 100 Double Unders 3 rounds: • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left • 30 sec Pike Stretch • 30 sec Squat Hold 3 rounds: • 10 Mountain Climbers • 10 Air Squats Weightlifting Thruster (5-3-1) • 5 reps at 65% of 1RM •…

Hi Reps Fitness – Functional View Public Whiteboard Metcon (Time) 1000 metre Row 90 Goblet Squats 80 Kettlebell swings 70 push ups 600 metre Ski 50 Ring Rows 40 Kb Cross body Lunge 30 calorie Assault Bike 2:00 Plank 10 Man Makers

Hi Reps Fitness – CrossFit View Public Whiteboard Warm-up • 300 m Row 2 rounds: • 30 sec Twisted cross Right • 30 sec Twisted cross Left • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left • 30 sec Spiderman Lunge Right • 30 sec Spiderman Lunge Left 2 rounds: • 10 PVC Passthroughs • 10 PVC…

Hi Reps Fitness – Functional View Public Whiteboard Run for your life (Time) Every 7 mins complete a 400m run then Round 1 30 Burpees Round 2 30 Cal Row Round 3 30 Box Jumps Round 4 30 Cal Ski Round 5 150 Double Unders Round 6 50 Dead Ball Slams

Hi Reps Fitness – MetCon View Public Whiteboard Run for tour life (Time) Every 7 mins complete a 400m run then Round 1 30 Burpees Round 2 30 Cal Row Round 3 30 Box Jumps Round 4 30 Cal Ski Round 5 150 Double Unders Round 6 50 Dead Ball Slams