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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

SPORT

Back Rack Lunge (7×6)

Every 2 minutes for 15 minutes (6 sets):

Focus: Staying Controlled Under Fatigue

Minute 0-2: Warm-Up/Technique

Minute 2: 6 @ 50%

Minute 4: 6 @ 60%

Minute 6: 6 @ 60%

Minute 8: 6 @ 70%

Minute 10: 6 @ 70%

Minute 12: 6 @ 75%

Minute 14: 6 @ 75%

S2: Sport – DL,run (Time)

2 rounds for time:

30 deadlifts (185/115)

400m run

rest 2 minutes

Rx+: 185/115

Rx: 155/105

SP: 115/75

LIFE

L1: L1 – updown,propsep,jax (No Measure)

15 min EMOM

min 1: 20 up downs

min 2: :60 balance on one foot with eyes closed, switch feet

min 3: 30 weighted jumping jax (5/2.5)

L2: life-chipper up (Time)

For Time:

30 jumping lunges

40 DB delt raises

50 sit ups

60 stick jumps

70 mountain climbers

80 no squat wallballs

70 mountain climbers

60 stick jumps

50 sit ups

40 DB delt raises

30 jumping lunges

AUX: AUX – runners lunge (No Measure)

2 min runners lunge