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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

S1/2: Sport – Filthy 150 (Time)

“Filthy 150” W/partner

150 Box Jumps 24/20

150 Jumping Pullups

150 KB Swings 44/26

150 Walking Lunge

150 Knees to Elbows

150 Push Press 75/45

150 Back Extension on GHD

150 Wallballs 20/14

150 burpees

150 Double unders

SP: every 4 minutes rest 1 minute.

*Score is total time.

CHANGE – 100 reps solo

L1/2: Life – Linchpin 9/19/16 (Time)

6 Rounds for time of:

15 cal row

20 DB floor press 30/15lbs

—–Then—-

3 rounds

15 Single arm DB Squat Clean

12 Single arm DB thruster

9 Single arm DB Clean & Jerk

200m run or row

—–Then—-

10 rounds

4 Burpees, lateral over bar

2 stair runs.

RX: as written

SP: 20/10lbs

jUST MOVE: Half reps

AUX: AUX – Flutter Hip Taps (No Measure)

Every 1:30 for 4 rounds:

20 Flutter Kicks + 20 Hip Taps