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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

general easy (No Measure)

8min amrap

300 row

10 squats

10 lunge and twist

10 sit ups

10 shoulder press with empty bar

SPORT

S1: Metcon (Time)

21-15-9 reps of:

Calories, Air Assault bike

Toes to bar

Rest 3 minutes, then

9-12-15 reps of:

Calories, Air Assault bike

Toes to bar

LIFE

L1: Metcon (Time)

21-15-9 reps of:

Calories, Air Assault bike

Sit ups (double the reps)

800 run then:

9-12-15 reps of:

Calories, Air Assault bike

Sit ups (Double the reps)

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