Daily Wod

Hi Reps Fitness – Functional View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 200m Run 10 Hanging Knee Raises 20 Heavy KB Deadlifts (2) 30 Push Ups 30 DB Step Ups 20 Heavy KB Swings 10 Wind Wipers 200m Row/Ski 2min Rest: Repeat AMRAP 40min cap

Hi Reps Fitness – CrossFit View Public Whiteboard Warm-up • Tabata Double unders 3 rounds: • 7 Jumping Jacks • 7 Mountain Climbers • 7 Air Squats 3 rounds: • 30 sec Bulgarian Stretch Right • 30 sec Bulgarian Stretch Left • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left Weightlifting Thruster (3 @60%, 70% & 3+…

Hi Reps Fitness – Functional View Public Whiteboard Intervals (AMRAP – Reps) 45 sec work 15 sec rest DB Thrusters Sit-ups H/R Push-ups Lunges KB Swings Jack Knives Burpees Rest 2 mins 5 Rounds

Hi Reps Fitness – MetCon View Public Whiteboard Intervals (AMRAP – Reps) 45 sec work 15 sec rest Burpees Bike Box Jumps Ski Sit-ups Row Dead Ball Slams Rest 2 mins 5 Rounds

Hi Reps Fitness – CrossFit View Public Whiteboard Warm-up 2 rounds: • 10 m Sprint Backwards • 10 m Sprint Forward­­ • 10 m High Knees • 10 m Butt Kicks • 10 m Side Shuffle Right • 10 m Side Shuffle Left 3 rounds: • 10 m Walking Lunges • 10 Dumbbell Thrusters Weightlifting Shoulder Press (3 @60%, 70%…