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

Overhead warm up (No Measure)

With PVC

20 pass throughs hands forward

20 around the body (each direction)

20 pass throughs hands backward

30 s Single arm front rack hold (per side)

Mobility (No Measure)

Banded OH

Keg Drill

Heavy KB on knee while squatting (calf stretch)

Pigeon Pose

Warm-up (No Measure)

Pre 18.3 Warm Up:

20 Double Unders

5 OH Squats

20 Double Unders

2-3 Ring Muscle Ups (scaled – Pull ups)

20 Double Unders

6 Dumbell Snatches

20 Double Unders

2-3 Bar Muscle Ups (scaled – Pull ups)

Warm-up (No Measure)

Pre 18.3 Warm Up:

20 Double Unders

5 OH Squats

20 Double Unders

2-3 Ring Muscle Ups (scaled – Pull ups)

20 Double Unders

6 Dumbell Snatches

20 Double Unders

2-3 Bar Muscle Ups (scaled – Pull ups)

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes

Written by: Ralph

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