Desert Sky Fitness – H.I.I.T.

Roxanne (No Measure)

Roxanne by The Police

Every time you hear Roxanne:

burpee

squat

push up

pull up

push press

etc.

variation:

add jumping rope during wait time

Across the Floor (No Measure)

Metcon (AMRAP – Reps)

18 Min AMRAP:

80 Double Unders

60 Air Squats

40 Sit Ups

60 Double Unders

45 Air Squats

30 Sit Ups

40 Double Under

30 Air Squats

20 Sit Ups

1 Rope Climb

10 WB (20/14 @ 12’/10′)

2 Rope Climbs

10 WB

3 Rope Climbs

10 WB

ect…
Its 405 Reps up until the first rope climb. Add reps from there.

For Wall balls, Try to modify weight first to keep the height at 12′ and 10′

Metcon (Time)

7 Rounds For Time:

2 Front Squats at 70-75%

8 V-Ups

Time Cap 10 Mintues

Written by: Ralph

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