Daily Wod

Hi Reps Fitness – CrossFit View Public Whiteboard Warm-up Warm-up • 300 m Row 3 rounds: • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left • 30 sec Pike Stretch • 30 sec Straddle Stretch 2 rounds: • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 PVC Passthroughs • 10 PVC Overhead…

Hi Reps Fitness – CrossFit View Public Whiteboard Warm-up • 25 Calories 3 rounds: • 7 Jumping Jacks • 7 Mountain Climbers • 7 Air Squats 3 rounds: • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left Weightlifting Shoulder Press (5 @ 55%, 65% &…

Hi Reps Fitness – MetCon Cardio Circuit – Look out! View Public Whiteboard Metcon Metcon (No Measure) 90 sec intervals: 30 sec transisation Ski Shuttle Run Row Burpee Box Jump (low box) Bike Sled Skipping Rest 2mins then repeat two more roundsAim is to push as hard as possible in your 90 sec window. All out on the floor. Work…

Hi Reps Fitness – CrossFit View Public Whiteboard Warm-up • 400 m Run 3 rounds: • 30 sec Pike Stretch • 30 sec Straddle Stretch • 30 sec Goblet Squat Hold • 30 sec Standing Toe Touch Hold 2 rounds: • 10 MedBall Russian Twists • 10 Wall Balls Weightlifting Clean and Jerk (5 @ 55%, 65% & 5+ @75%)…

Hi Reps Fitness – Functional View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 12 MIN AMRAP 15 Kettlebell swing 15 Assault Bike 15 Walking Lunges 15 Box Jumps 12 MIN AMRAP 20 Thrusters 20 Ski Erg 20 Burpees 20 Sit ups 12 MIN AMRAP 30 Deadball slams 30 Row 30 Dumbbell push press 30 Plank march