Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Coaches Choice plus cardio (No Measure)
500M row or 400 run.
SPORT
S1A: CrossFit Games Open 16.1 (AMRAP – Reps)
20 Minute AMRAP
25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
S1B: CrossFit Games Open 16.1 Scaled (AMRAP – Reps)
20-Minute AMRAP of:
25 Ft. Front Rack Walking Lunge, 45#/35#
8 Bar Facing Burpees
25 Ft. Front Rack Walking Lunge, 45#/35#
8 Jumping Pull-ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
LIFE
L1: Life- 16.1 alternative (Time)
To be completed upstairs…
With a 45 minute running clock, complete:
5 rounds
6 min EMOM
min 1: 10 GHD
min 2: 30 skier jumps
min 3: :30 plank hold
min 4: 10 wallballs
min 5: 30 mountain climbers
min 6: :30 DB Zombie Hold
then, run 1 mile (bike/row if it’s too cold)
Time Cap: 45 Minutes
*Score is your mile time at the end. :)
TGIF!!! Work hard, play hard!