Desert Sky Fitness – H.I.I.T.

Our final 8 week cycle will help to prepare us for the 2018 CrossFit Open. Expect to see many 7-15 minute workouts that include plenty of burpees!! We will have opportunities to work on some of the more challenging movements such as pull ups/chest to bar pulls, HSPU, muscle ups, double unders and many more.

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)

Deadlift (Find 3RM Then 4 x 90% at 3RM and 5 at 80% of 3 RM.)

20 Minutes . Rest as needed (MINIMUM) of 90 seconds between heavy lifts)

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

Written by: Ralph

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