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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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General Warm Up C (No Measure)

8 minute AMRAP

25 Double Unders or Double Taps

6 Spider Man Lunge (total)

6 Push Up + T Rotation

10 Superman Reach + Pull

5 Nice and Easy Burpee

L1: Life – Lori’s 50th Birthday (Time)

50 reps 50 movements

3 crunches sides, middle

6 single arm single leg superman (each side plus middle

8 single arm single leg V up pulses

10 hip lifts each side

15 russian swings, DL, goblet squats, single arm shoulder press each side 18/10lbs

17 pulsing lunges each side

19 Jane fondas (each side)

21 standing jane fondas (each side)

22 updowns

26 single arm delt raise front and side 5/2.5lbs

28 bicep curls 5/2.5lbs

30 Squats and jumping squats

34 :50 plank elbows, sides, forearms

36 grasshopper, mountain climbers

39 line jumps + single leg

40 high knees

41 ring rows

45 PVC or trainer bar, DL, CLEAN, Snatch, press

46 bicycle crunches

47 No squat WB 6/4lbs

48 plate jumps 25lbs

49 Ground to OH 15/10lbs

50 cal row

HAPPY BIRTHDAY LORI! We thought this workout would be fitting given your wonderful age paired with your ADD.

50 min cap.

JUST MOVE: half reps

S1/2: Crossfit Linchpin 3/10 (Time)

For time:

100 Double-unders

50 Kettle bell swings 53/35

25 Thrusters 95/65

6 Rounds for time:

3 Snatches 155/105

2 Rounds of “Cindy”

1 Rope Climb, 15 ft

For time:

50 Bench Press 135/85

50/30 Calories, Assault Bike

*Rest 2 minutes between workouts

RX+:as written

RX:115/75

SP:95/65

AUX: AUX – abs #2 (No Measure)

2 min Plank

:30 half way up sit up hold

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