Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
general easy (No Measure)
8min amrap
300 row
10 squats
10 lunge and twist
10 sit ups
10 shoulder press with empty bar
SPORT
S1: Metcon (Time)
21-15-9 reps of:
Calories, Air Assault bike
Toes to bar
Rest 3 minutes, then
9-12-15 reps of:
Calories, Air Assault bike
Toes to bar
LIFE
L1: Metcon (Time)
21-15-9 reps of:
Calories, Air Assault bike
Sit ups (double the reps)
800 run then:
9-12-15 reps of:
Calories, Air Assault bike
Sit ups (Double the reps)