Project Rise Fitness Stapleton – Open Gym
general easy (No Measure)
8min amrap
300 row
10 squats
10 lunge and twist
10 sit ups
10 shoulder press with empty bar
Make the row shorter for kids – 100m and shoulder press with trainer or PVC depending on strength
W1: Metcon (Time)
150 Burpees
150 Goblet Squats (35/26)
150 Situps
150 OH Lunges with WB (20/14)
Accumulate 3000m rowing. You can row at any point but must follow the order listed above movements otherwise.
Kids Modifications:
-Air Squats or Lighter KB for Goblet Squats
-Lighter WB for overhead lunges or hold an AB mat overhead
Teams of 3-4
Aux WOD
Spend 2 Minutes Cumulative in each:
Child’s Pose
Bottom of Squat
Couch Stretch