Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General K (No Measure)
8 min AMRAP
5 Good Mornings
10 Walking knee pulls
5 Samson Stretch
5 YMCA with arms
5 Spiderman stretch
SPORT
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S1: Lynne (AMRAP – Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Strict pull ups not kipping. Not for time.
RX+ body weight
RX 3/4 body weight
SP 1/2 body weight
S2A: CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
Partner Wod. Sub out however you would like. One working at a time
S2B: CrossFit Games Open 15.3 Scaled (AMRAP – Reps)
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders
*9 Foot Target*
Partner Wod. Sub out however you would like. One working at a time
LIFE
L1: Metcon (Time)
Partner 5k
Run a 5k as a team of 2 or 3. Break up into 200 meter increments. 26 rounds of 200m.
One working at a time.
L2: Metcon (AMRAP – Rounds and Reps)
14 min AMRAP
15 jumping pull ups
20 Cal row
25 sit ups
30 ground to OH with plate 45/25
partners. One working at a time. Sub as needed.