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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

SPORT

S1A: CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

S1B: CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

LIFE

L1: Life- 16.1 alternative (Time)

To be completed upstairs…

With a 45 minute running clock, complete:

5 rounds

6 min EMOM

min 1: 10 GHD

min 2: 30 skier jumps

min 3: :30 plank hold

min 4: 10 wallballs

min 5: 30 mountain climbers

min 6: :30 DB Zombie Hold

then, run 1 mile (bike/row if it’s too cold)

Time Cap: 45 Minutes

*Score is your mile time at the end. :)

TGIF!!! Work hard, play hard!