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Project Rise Fitness Stapleton – Open Gym

View Public Whiteboard

general easy (No Measure)

8min amrap

300 row

10 squats

10 lunge and twist

10 sit ups

10 shoulder press with empty bar
Make the row shorter for kids – 100m and shoulder press with trainer or PVC depending on strength

W1: Metcon (Time)

150 Burpees

150 Goblet Squats (35/26)

150 Situps

150 OH Lunges with WB (20/14)

Accumulate 3000m rowing. You can row at any point but must follow the order listed above movements otherwise.

Kids Modifications:

-Air Squats or Lighter KB for Goblet Squats

-Lighter WB for overhead lunges or hold an AB mat overhead

Teams of 3-4


Spend 2 Minutes Cumulative in each:

Child’s Pose

Bottom of Squat

Couch Stretch

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