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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Warm-up (No Measure)

3 rounds

15 Scap Push Ups

10 Toe Touch Squats

10 Seated Prisoner Rotations

Farmer Carry down and back with KB

LIFE

L1: Metcon (No Measure)

20 min EMOM (every 2 min)

1st – 400 row

2nd – 20 GHD sit ups

3rd – 40 dumbbell punches

SPORT

S1: CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

S1: CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*

LIFE

L2: Metcon (Time)

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Box jumps or step ups 24/20

Plate G2OH 45/25

Burpees

After every round 3 10-meter shuttle sprints

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