Desert Sky Fitness – H.I.I.T.

Warm-up

400 meter run (No Measure)

200 jogging pace then 200 close to sprint pace

10min: Warm-up (No Measure)

Ladders:

8 reps/6 reps/4 reps

Back Squat

Shoulder Press

Deadlift

Mobility

8 min

Weightlifting

20 mi: The CrossFit Total (Total Weight)

No more than three attempts to get a 1 rep max on each lift. Warm up accordingly.

Metcon

7min: Metcon (Time)

21-15-9

KCal Row

Mountain Climbers

Cool down

200m jog then stretch at least a few minutes

Written by: Ralph

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