Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
SPORT
Back Rack Lunge (7×6)
Every 2 minutes for 15 minutes (6 sets):
Focus: Staying Controlled Under Fatigue
Minute 0-2: Warm-Up/Technique
Minute 2: 6 @ 50%
Minute 4: 6 @ 60%
Minute 6: 6 @ 60%
Minute 8: 6 @ 70%
Minute 10: 6 @ 70%
Minute 12: 6 @ 75%
Minute 14: 6 @ 75%
S2: Sport – DL,run (Time)
2 rounds for time:
30 deadlifts (185/115)
400m run
rest 2 minutes
Rx+: 185/115
Rx: 155/105
SP: 115/75
LIFE
L1: L1 – updown,propsep,jax (No Measure)
15 min EMOM
min 1: 20 up downs
min 2: :60 balance on one foot with eyes closed, switch feet
min 3: 30 weighted jumping jax (5/2.5)
L2: life-chipper up (Time)
For Time:
30 jumping lunges
40 DB delt raises
50 sit ups
60 stick jumps
70 mountain climbers
80 no squat wallballs
70 mountain climbers
60 stick jumps
50 sit ups
40 DB delt raises
30 jumping lunges
AUX: AUX – runners lunge (No Measure)
2 min runners lunge