Kit

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) Metcon (Time) For time: 50 Bench Press (95/65) Metcon (Time) 5 Rounds For Time: 12

Pull It

Desert Sky Fitness – H.I.I.T. Warm Up 25 (No Measure) 30 Kcal Row/Bike 2 Rounds: 7 Deadlifts (barbell/PVC) 7 Hang Squat Cleans 7 Push Press 7 Ring Rows 7 HSPU/Kick ups Across the Floor (No Measure) Pull It (Time) 4 Rounds For Time: 100 Meter Run 12 Hang Cleans (120/85)

No Man’s Land

Desert Sky Fitness – H.I.I.T. Partner Warm Up 3 (No Measure) 200 Meter Run 2 Rounds: 20 Wall Ball Passes 20 Ab Mat MB Passes 20 Alternating Burpees Across the Floor (No Measure) Metcon (AMRAP – Reps) 20 Min AMRAP Alt Partners Every 2 Min (one Partner working at a

BBD

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 Goal Work (No Measure) Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP: 12 Wall Balls (20/14@10/9) 8 Inclined Ring Push Up

Watching for Bags of Sand!

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) 126 Reasons Why You Hate Programmers (Time) 15 Minute Time Cap: 18-15-12-9-6-3 Burpee Box Jump Over (24/20) Ground to

Totality

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) The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)

Jubber

Desert Sky Fitness – H.I.I.T. 400m Run (Time) Max Effort 400m Run Across the Floor (No Measure) Metcon (Time) 6 Rounds For Time: 400 meter Run 4 Bear Complex (115/80)Bear complex must be unbroken. Drop weight if necessary

Six Shooter

Desert Sky Fitness – H.I.I.T. Warm up 13 (No Measure) 2 Rounds Laps around rig 10 Air Squats 1/4 squat shuffle around rig (left lead) 10 Upward to Downward dog 1/4 squat Shuffle around rig (right lead) 10 Burpees Across the Floor (No Measure) A:1: Bent Over Row (5 x

Come Together

Desert Sky Fitness – H.I.I.T. Warm up 17 (Partner) (No Measure) 2 Rounds of: 5 Junk Yard Dogs Each 10 MB Squat Passes at 5-10 Feet Each 5 Synchronized Kick Ups 10 Alt ring rows Each Across the Floor (No Measure) Front Squat (4 x 6 EOMOM (50% or greater)

Simple is Better

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) Goal Work (No Measure) Metcon (Time) For Time: 30-20-10 Wall Balls (20/14) @ (10-9) SDHP (75/45)Reference Sep 29,

Holla

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) Hollow Body Rock (EOMOM max hold/Rock (seconds)) Practice holding hollow body and hollow body rock Cindy

Never Forgotten

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 9/11 Never Forgotten (Time) 9/11 Memorial 2001 Meter Row or Run 11 Box Jumps (30/24) 11 Thrusters (125/85) 11 Burpee Chest To Bar Pullups

Yeller

Desert Sky Fitness – H.I.I.T. 500 meter Row (No Measure) Across the Floor (No Measure) Squat snatch Prep (No Measure) With Barbell complete the following, increasing weight as you warm up. As one complex 1 Snatch Balance 1 Hang snatch 1 Squat snatch Squat Snatch (2-2-1-1-1-1 Resting 90 Seconds )

Saturday Fun

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 (AMRAP – Rounds and Reps) 30 Minute AMRAP as a Class: Tire Flips Rope Climb

Mono

Desert Sky Fitness – H.I.I.T. 400 meter run (No Measure) Across the Floor (No Measure) 10 Minutes: core stability and posterior chain movements. Deadlift (3 x 3 Rest 2 Minutes ) Set 1: Warm up light weight Set 2: 5 @ 50% Set 3: 5 @ 60% Set 4: 4

Foxtrot

Desert Sky Fitness – H.I.I.T. Partner Med Balls (No Measure) 2 Rounds with a partner and one med ball: 20 alternating med ball burpees 20 wall ball passess 20 wall ball sit up passes Across the Floor (No Measure) Metcon (3 Rounds for reps) One partner working at a time,

Work On Double Unders

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 Goal Work (No Measure) Metcon (Time) 3 Rounds For Time: 100 Double Unders 15 Push Jerks (95/65) 12 Toes To

Grunt

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) Thruster (5 x 3 @ 75% Rest 90 Seconds ) Metcon (Time) For Time: 15 Thrusters (115/80) 7

Yelp

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) Mobility (No Measure) 2 min each hamstring 2 min screaming pigeon 2 min bottom of Squat Metcon

Gray

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) Max Box Jump (10 x 2 Max height, EMOM) Highest box jump you can get, landing with both feet on

Black

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) 15 Minutes of Mobility (No Measure) Work with your trainer to identify and work on your mobility needs. Elizabeth (Time) 21-15-9 Clean,

Blue

Desert Sky Fitness – H.I.I.T. Warm up 17 (Partner) (No Measure) 2 Rounds of: 5 Junk Yard Dogs Each 10 MB Squat Passes at 5-10 Feet Each 5 Synchronized Kick Ups 10 Alt ring rows Each Across the Floor (No Measure) Kev (AMRAP – Rounds and Reps) With a partner,

Yellow

Desert Sky Fitness – H.I.I.T. Warm Up 30 (No Measure) 25/20 KCal Row 2 Rounds 10 Sampson 10 Cradle Walk 10 Walking Deadlifts 10 HB to Supermans 10 Scap Pull ups 10 Scap Push Ups Goal Work (No Measure) Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy

Red

Desert Sky Fitness – H.I.I.T. Warm Yo Bod (No Measure) 3 min DU attempts 3 rounds: 10 GHD Back Extensions 10 Plank Contralateral Reach 10 Lunges 10 Ring Rows 3 Wall Climbs Across the Floor (No Measure) A: Front Squat (15 Minutes to Establish 5RM) After a barbell warm up

Green

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) Andy (Time) For time, wearing a 20-lb. vest: 25 thrusters, 115 lb. 50 box jumps, 24 in. 75 deadlifts,