Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Coaches Choice (No Measure)
1: Team Dissecting Kelly (AMRAP – Rounds and Reps)
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Wall Balls, 20/14
30 Box Jumps, 24/20
*Partners alternate tasks. Only one partner works at a time.
RX: As written
SPRINT: 14/10, 20/16
2: Metcon (No Measure)
Core WOD: Tabata Leg Raises
Eight rounds:
:20 work – Lying Leg Raises, slow and controlled
:10 rest – hold legs straight out, 8” above floor
Then
50 Ab Mat Sit Ups as fast as possible.