Desert Sky Fitness – H.I.I.T.

Warm-up

10 min

Crossfit Cornhole (No Measure)

Line up one behind another with your own medball. The first person in line will perform a FULL DEPTH front squat with the medball and attempt to throw the medball and make it into the cornhole setup. If the athlete does make it in, the rest of the athletes have 5 burpees. While the athletes are performing their burpees that athlete can shoot the medball until athletes are done. So on and so forth. Everytime a new athlete makes it for the first time start back at the top of the movement list. First one to make 5 wins!

5 Burpees

5 Situps

5 Lunges

5 Pushups

5 Air Squats

Across the Floor (No Measure)

Mobility

10 min

Weightlifting

16 min including warming up to weight

Back Squat

5×5 @ 75% EOMOM

5-8 back flys while resting

Metcon

15 min

Metcon (4 Rounds for reps)

0-3:00

4 burpees

4 Renegade Rows (30/20)

2:01-6:00

5 box jumps

5 strict press (115/80)

6:01-9:00

6 V-ups

6 TTB

9:01-12:00

400m run

200m run

100m run

Max Plank Hold (Time)

Max time in plank hold. Butt drops or rises, your time ends.

Cool down

10 min stretching

Written by: Ralph

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