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Project Rise Fitness Denver, Project Rise Fitness Stapleton – Personal Training

Warm-up

Warm-up (No Measure)

8 minutes (continuous):

300m Row

10 Sit-ups

10 Up Downs

5 Side Lunges/leg

150m Row

10 Sit-ups

10 Up Downs

5 Side Lunges/leg

Kids Strength/Skill

Clean

12 minutes to find a Heavy 1 rep Clean (power or squat)

SS: 5-10 Push-ups

Kids WOD

Metcon (Time)

4 Rounds:

10 Pull-ups

12 Box Jumps

14 DB Deadlift, 20#+

200m Row

Rx+: as written

Rx: 10#

SP: Ring Rows; 5#

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