A True Store

Desert Sky Fitness – H.I.I.T. Sweaty Warm up (No Measure) 2 rounds 10 Burpees 10 Kb Swings 10 Ring Rows 10 Push Ups 10 HBR Across the Floor (No Measure) Goal Work (No Measure) Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 8 HSPU 24 Double Unders 8 Burpee

Pen to Paper

Desert Sky Fitness – H.I.I.T. Warm up 12 (No Measure) 2 Rounds 10 Snatches with Barbell 10 Med Ball Cleans 10 Iron Cross 10 Scorpions Across the Floor (No Measure) Metcon (Time) Four Rounds For Time: 400 Meter Run 30 Air Squats 20 Push Ups 10 Pull Ups

Snake In The Grass

Desert Sky Fitness – H.I.I.T. Warm Up 15 (No Measure) 200 Meter Skipping 2 Rounds 10 KB Swings 10 Barbell Front Squats 10 Barbell Push press 10 Barbell Cleans Across the Floor (No Measure) Thruster (15 Minutes to establish 2 RM ) Metcon (Time) For Time: 30 Thrusters (45/35) 30

Can’t Get A Grip

Desert Sky Fitness – H.I.I.T. Warm up 14 (No Measure) 3 rounds 7 med ball burpees 7 wall balls 7 med ball swings 7 med ball cleans Across the Floor (No Measure) Mobility (No Measure) Forearm barbell roll out Foam roll 18.1 away Metcon (Time) 3 Rounds For Time: 30

Crossfit Open18.1

Desert Sky Fitness – H.I.I.T. Warm-up (No Measure) 3 Rounds, Increasing Intensity Each Round: 400 Meter Run 10 Hang Dumbbell Cleans (Light weight) 10 HBR/ V-ups Warm-up (No Measure) Across the Floor Zombie Walks Sampson Sobriety Bear Crawl Mobility: OH (Bow and Arrow) Banded Hamstring Crossfit Games Open 18.1 (Ages

What’s the 411

Desert Sky Fitness – H.I.I.T. Warm Up 4 (No Measure) 2 Min Jump Rope 2 rounds: 10 med ball cleans 20 med ball twists 5 kick ups 20 mountain climbers Across the Floor (No Measure) Metcon (Time) Alternating With a Partner For Time: 100 Kcal Row 50 Box Jumps 50

Whats Your 20

Desert Sky Fitness – H.I.I.T. Warm Up 3 (No Measure) 3 Rounds 5 Burpees 10 Air squats 5 Kick ups 10 HBR Across the Floor (No Measure) Goal Work (No Measure) Metcon (Time) For Time: 400 Meter Run 10 Pull Ups 10 Toes To Bar 200 Meter Run 15 Pull

Opposites Attract

Desert Sky Fitness – H.I.I.T. Warm up 2 (No Measure) 2 Rounds 10 Burpees 10 Air squats 10 Kips 10 Scorpions stretches 10 Iron Cross stretches Across the Floor (No Measure) Gymnastics Skill Work (No Measure) 15 min to work on pushing gymnastics skills. HSPU, Ring Dips, Push ups or

What Will it Be Dave?

Desert Sky Fitness – H.I.I.T. Warm up 1 (No Measure) 2 Rounds: 200 Meter Run 10 Sampson 10 Side lunges 10 Wall Balls 10 Push ups 10 HBR Across the Floor (No Measure) Gymnastics Skill Work (No Measure) 15 Minutes Muscle ups, ring or bar Pull ups, C2B or Reg

Test Out 4.6

Desert Sky Fitness – H.I.I.T. Warm Up 8 (No Measure) 4 Rounds: 9 Air squats 7 Push Ups 5 Burpees 3 Pull Ups Across the Floor (No Measure) CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use

Test Out 4.5

Desert Sky Fitness – H.I.I.T. Barbell Warm Up (No Measure) 2 Rounds: 100 Meter Run 10 Power Cleans 5 Hang Squat Cleans 10 Power Snatch 5 Snatch Balance Across the Floor (No Measure) CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18

Test Out 4.4

Desert Sky Fitness – H.I.I.T. Warm Up 20 (No Measure) 3 Rounds 100m Med Ball Run 10 Wall Balls 10 MB Vsit Passes 10 Slow Scap Pull Ups Across the Floor (No Measure) Partner DT (AMRAP – Rounds and Reps) 8 min Partner AMRAP: 12 Deadlifts (135/95) 9 Hang Cleans

Test Out 4.3

Desert Sky Fitness – H.I.I.T. Warm up 2 (No Measure) 2 Rounds 10 Burpees 10 Air squats 10 Kips 10 Scorpions stretches 10 Iron Cross stretches Across the Floor (No Measure) Goal Work (No Measure) CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ target

Test Out 4.2

Desert Sky Fitness – H.I.I.T. Warm Up 5 (No Measure) 3 Rounds: 20 Jumping Jacks 10 Up dog to down dog 10 Med Ball Cleans 10 Alt KB Snatches Across the Floor (No Measure) CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps) Includes Masters up to 54 years old

Test Out 4.1

Desert Sky Fitness – H.I.I.T. This week we will be testing out of our fourth eight week cycle. Next week is the open! Ask a coach if you have any questions. If your question is, “should I do the Open” the answer is, “Yes!” Warm up 1 (No Measure) 2

Lets Go Gump!

Desert Sky Fitness – H.I.I.T. Warm Up 8 (No Measure) 4 Rounds: 9 Air squats 7 Push Ups 5 Burpees 3 Pull Ups Across the Floor (No Measure) Metcon (Time) 3 Rounds for Time: 30 Grasshoppers 8 KB Lunge Complex (44/26) 800 Meter RunGrasshoppers are R+L = 1 rep KB

Pain Cave

Desert Sky Fitness – H.I.I.T. Warm Up 3 (No Measure) 3 Rounds 5 Burpees 10 Air squats 5 Kick ups 10 HBR Across the Floor (No Measure) Metcon (Time) 10 Rounds For Time: 7 Snatches (135/85) 7 Bar Facing Burpees 7 C2B Pull Ups 7 Ring Push Ups 30 min

I’ll Name the Dogs

Desert Sky Fitness – H.I.I.T. Warm Up 22 (No Measure) Row 500 Meters 2 Rounds 10 Ab Mat Sit Ups 10 Med Ball Cleans 30 Double Unders Across the Floor (No Measure) Metcon (3 Rounds for time) With a Partner, Each Round for Time: 3 Rounds Each (7 Minute Time

Closer to the Goal

Desert Sky Fitness – H.I.I.T. Warm up 11 (No Measure) 10 Laps around rig 25 Air Squats 25 Sit Ups 25 Modified ring rows 25 Elevated push ups 25 Kips Across the Floor (No Measure) Goal Work (No Measure) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 9 Pull

Call a Taxi

Desert Sky Fitness – H.I.I.T. Warm up 12 (No Measure) 3 rounds 50 Meter Run 5 Snatches PVC or Barbell 10 Sampson 5 Thrusters 10 Kips Across the Floor (No Measure) Bulgarian Split Squat (5 x 8 Alternating EMOM ) Rear foot on 20-24″ box. Use a barbell or KBs

Don’t Trip

Desert Sky Fitness – H.I.I.T. Warm up 1 (No Measure) 2 Rounds: 200 Meter Run 10 Sampson 10 Side lunges 10 Wall Balls 10 Push ups 10 HBR Across the Floor (No Measure) Hang Squat Snatch (5 x 2 (2 Second Pause) EOMOM at or above 65% ) Focusing on

Looking Ahead

Desert Sky Fitness – H.I.I.T. Warm Up 5 (No Measure) 3 Rounds: 20 Jumping Jacks 10 Up dog to down dog 10 Med Ball Cleans 10 Alt KB Snatches Across the Floor (No Measure) Metcon (Time) 4 Rounds For Time: 400 Meter Run 10 Ring Dips 15 SDHP (95/65)

The Basic Details

Desert Sky Fitness – H.I.I.T. General Squat Warm-Up (No Measure) 3 min Row 2X: 10 walking sampson 10 side lunges per side 10 lunge w/ elbow to arch 10 x 3 second squats Over head warm up (No Measure) With PVC 20 pass throughs hands forward 20 around the body

Double take

Desert Sky Fitness – H.I.I.T. Warm Up 22 (No Measure) Row 500 Meters 2 Rounds 10 Ab Mat Sit Ups 10 Med Ball Cleans 30 Double Unders Across the Floor (No Measure) Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP with A Partner: 8 Deadlifts (155/95) 6 Hang Cleans