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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Coaches Choice (No Measure)

SPORT

S1: Metcon (Time)

For time:

5 Rounds of Cindy

Isabel

5 Rounds of Cindy

Grace

5 Rounds of Cindy

For time:

400m Prowler Push, 90/50

40 GHD sit-ups

40 Deadlifts 225/155

40 Burpee Box Jumps 24″/20″

For time:

25 Front Squats 205/145 (no rack)

*Rest 5 minutes between workouts

LIFE

L1: Metcon (Time)

For time:

5 Rounds of Mini-Cindy (Ring Rows, Air Squats, & Push Ups)

30 KB Swings

5 Rounds of Mini-Cindy

40 KB Goblet Squats

5 Rounds of Mini-Cindy

For time:

1 Mile Run

40 GHD sit-ups

40 Deadlifts 135/95

40 Burpee Box Jumps 24″/20″

For time:

75 Burpees For Time

*Rest 2 minutes between workouts

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