Project Rise Fitness Stapleton – WOD
Warm-up
General Warm Up D (No Measure)
10 minute AMRAP
10 Push Up
10 PVC Overhead Squat (wall facing)
10 Ring Row
:30 Front Plank Hold
SPORT
We’re hitting Open 15.2 today in two heats. If you are judging the first heat you’ll have 7:00 to warm yourself up prior to heat #2.
S1: CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)
Includes Masters up to 54 years old
0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups
3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups
6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
LIFE
L1: Metcon (No Measure)
3 Minutes Per Station
:15 work/:15 rest
Station 1: Lateral Lunge Jumps
Station 2: Plate Halo’s 15/10
Station 3: Steering Wheels 15/10
Station 4: Single/Double Unders
Station 5: Wall Balls
L2: Metcon (Time)
50-40-30-20-10 reps of each: (25 min Cap)
Rear Foot Elevated Split Squats (Total)
KB Bottoms Up Press
Box Jump Overs
*2 Full Gym runs in between Rounds