Daily Wod

Hi Reps Fitness – CrossFit *Rest 5 minutes between workouts View Public Whiteboard Metcon (Time) 3 Rounds for time of: 400m Run 10 Squat Snatch, 60/40kg Metcon (AMRAP – Rounds and Reps) Amrap 12 minutes of: 30 Kettlebell Swings 24/16kg 10 Burpees 3 Bar Muscle-ups Metcon (Time) 9-6-3 reps for time of: Hang Squat Clean, 90/50kg Handstand Push-up, strict (2x…

Hi Reps Fitness – MetCon View Public Whiteboard The accumulator (AMRAP – Reps) Teams of 2 Accumulate AMRAP in 40 mins Cal Bike Calories Row Calories Ski Burpees Sled (10m = 1 Rep) Box Jump Over

Hi Reps Fitness – CrossFit View Public Whiteboard Warm-up 2 rounds: • 10 Arm Circles Forward • 10 Arm Circles back • 10 Plate Jumps (front) • 10 Plate Jumps (sides) • 10 Plate Jump Overs (lateral) • 10 Air Squats 2 rounds: • 30 sec Spiderman Lunge Right • 30 sec Spiderman Lunge Left • 60 sec Thoracic Spine…

Hi Reps Fitness – Functional View Public Whiteboard Work/Rest (AMRAP – Reps) Work 2 min Rest 1 min 3 Rounds 20/15 Cal Bike Max DB Push Press 20/15 Cal Row Max Sit-ups 20/15 Cal Ski Max H/R Push-ups 20 Burpees Max Lunges 40 Dead Ball Slams Max Box Jumps

Hi Reps Fitness – CrossFit View Public Whiteboard Warm-up • 400 m Run 3 rounds: • 30 sec Pec Stretch right • 30 sec Pec Stretch Left • 30 sec Spiderman Lunge Right • 30 sec Spiderman Lunge Left 2 rounds: • 10 DB Bench Press • 10 Bent-over DB Rows Weightlifting Bench Press (3 @60%, 70% & 3+ @80%)…