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Project Rise Fitness Stapleton – WOD

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Warm-up

General Warm Up D (No Measure)

10 minute AMRAP

10 Push Up

10 PVC Overhead Squat (wall facing)

10 Ring Row

:30 Front Plank Hold

SPORT

We’re hitting Open 15.2 today in two heats. If you are judging the first heat you’ll have 7:00 to warm yourself up prior to heat #2.

S1: CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

LIFE

L1: Metcon (No Measure)

3 Minutes Per Station

:15 work/:15 rest

Station 1: Lateral Lunge Jumps

Station 2: Plate Halo’s 15/10

Station 3: Steering Wheels 15/10

Station 4: Single/Double Unders

Station 5: Wall Balls

L2: Metcon (Time)

50-40-30-20-10 reps of each: (25 min Cap)

Rear Foot Elevated Split Squats (Total)

KB Bottoms Up Press

Box Jump Overs

*2 Full Gym runs in between Rounds

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