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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General K (No Measure)

8 min AMRAP

5 Good Mornings

10 Walking knee pulls

5 Samson Stretch

5 YMCA with arms

5 Spiderman stretch

SPORT

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S1: Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Strict pull ups not kipping. Not for time.

RX+ body weight

RX 3/4 body weight

SP 1/2 body weight

S2A: CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
Partner Wod. Sub out however you would like. One working at a time

S2B: CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*
Partner Wod. Sub out however you would like. One working at a time

LIFE

L1: Metcon (Time)

Partner 5k

Run a 5k as a team of 2 or 3. Break up into 200 meter increments. 26 rounds of 200m.

One working at a time.

L2: Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

15 jumping pull ups

20 Cal row

25 sit ups

30 ground to OH with plate 45/25

partners. One working at a time. Sub as needed.