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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Lower Body/Trunk Stability (No Measure)

400m Run

3 Rounds

6 Push Up to T Rotation

10 Deep Lunge w/Elbow Drop

10 Alternating Plank & Reach (Right and Left, Arm and Leg)

SPORT

S1: Metcon (Time)

3 rounds:

25 sit-ups

5 Power Clean 185/125

Rest 3 Minutes …

50 air squats

40 Push Ups

30 pull-ups

20 burpees

10 Front Squats 185/125

Rest 3 Minutes…

80 Double-unders

40 toes to bar

20 Deadlifts 185/125

RX+: As Written

Rx: 135/95,

Sp: Less Than or Equal to 95/65, Double Taps, Knees to Elbows

*Score is total time.

*30 Min Time Cap.

LIFE

L1: Metcon (Time)

3 rounds:

25 sit-ups

10 Goblet Squats 35/26

Immediately Into…

2 Rounds:

50 air squats

40 Elevated Push – Ups

30 Cal Row

20 Lunges

10 Burpees

Immediately Into…

800m Run

80 Bicycle Crunches

30 Deadlifts 115/80

*Score is total time.

*40 Min Time Cap