Desert Sky Fitness – H.I.I.T.

Warm-up

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

Weightlifting

Push Press (5×5 (115/85))

Metcon

15min: Metcon (AMRAP – Rounds and Reps)

200m Run

10 Pullups

20 Pushups

30 KB Swings (53/36)

Written by: Ralph

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