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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – rowling toe squats (No Measure)

3 rounds of Rowling

——then——

2 rounds

10 toe touches

10 squats

10 ring rows

S1: S1 – row, jump rope (No Measure)

16 min EMOM

Min 0-6: DU technique

5 rounds

Odd min: 60 sec jump rope work (singles, double or triples)

Even min: Row 150/100m row. all out sprint.

S2: CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
Sub 3 for 1 single unders

SP: empty bar

L1: L1- 16 min emom (No Measure)

16 min EMOM

Min 1: 14/10 assault bike

Min 2: 1 min wall sit

Min 3: 15 Russian sit ups with DB 20/10lbs

Min 4: 26 curtsy lunges

L2: Life – row ghd, stairs (Time)

1000m row (every 200m do 10 GHD sit ups)

15 stair climbs (every 5 do 15 air squats) stapleton do 90 lunges

RX: as written

SP: 800 row, 10 stairs

AUX: aux wod GHD shoulder (No Measure)

3×20 GHD sit ups

2 min banded shoulder stretch each arm