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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Lower Body/Hip (No Measure)

800m Run

Then..

3 Rounds

:30 Static Lunge Hold (Each Leg)

5 Burpee Broad Jumps

10 Scap Pull Up w/ Hip Twist (Left and Right)

SPORT

S1: Metcon (No Measure)

Back Attack!

Every minute for 15 minutes (5 sets)

Min 1: 5 Deadlifts @ 70% of 1RM

Min 2: 10/Arm DB Bent Over Rows

Min 3: :45 Plank

*Men DB Weight – 50lbs – 100lbs

*Women DB Weight – 30lbs – 70lbs

S2: Metcon (Time)

For Time:

75 Double Under Buy in

Then…

5 Rounds

20 Sit – Ups

15 KB Goblet Squats 70/53

10 Burpees

Then…

75 Double Under Buy out

Rx+: As Written

Rx: 53/35

Sp: 35/26

LIFE

L1: Metcon (No Measure)

Every minute on the minute for 15 minutes (5 sets):

Min 1: 20 Cal Row

Min 2: 40 Plank Shoulder Touches

Min 3: 20 Glute Bridges

L2: Metcon (Time)

For time

800m Run

100 Air squats

30 Cal Assault

100 Sit Ups

30 Burpees

50 Ring Rows

400m Run

*22 Min Time Cap