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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General Warm Up (No Measure)

750m row @ moderate pace, then:

3 rounds

7 empty barbell thruster

5 spiderman lunge per leg

5 nice and easy burpees

NOTE: Today’s WOD will be run in heats of two – partner up and decide who is going first.

SPORT

S1: Metcon (No Measure)

1 – In 8 minutes, build to workout weight for Thruster, then:

2 – EMOM x 3 minutes

Row 5 calories @ 80% effort + 3 Thrusters 95/65

* Increase speed and intensity each round on the EMOM so you can begin to experience how this workout will feel. Following this primer, rest 3:00 and then kick off heat #1. If you are judging the first heat, make sure to do this EMOM right before you go.

S2: CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#
RX: As Written

SPRINT: 65/55

LIFE

L1: Metcon (No Measure)

EMOM x 12 minutes (4 sets)

Lower Body + Core

Min 1: 15 Goblet Squats

Min 2: 10 GHD Sit Ups

Min 3: :30 Heavy Kettlebell Farmer Carry (5 burpee penalty if you drop your KBs during the farmer walk)

L2: Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP

10 Dumbbell Thrusters, 20/10

10 Calorie Row

200 Meter Run

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