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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Linear Dynamic Warm Up A (No Measure)

5-10-5 Shuttle x 3 reps

Walking Knee Pulls x 10 meters

Walking Knee Cradles x 10 meters

Walking Quad Stretch x 10 meters

10 push ups

S1: S1 – pull up + HS hold (No Measure)

16 min EMOM

Min 0-2: warm up/set up

Even Min: 5 banded pull ups with 5 sec negative

Odd Min: :30 Handstand/plank hold (modify as needed)

S2: Sport – Double DT (Time)

This is from the CrossFit Games this year. Good luck!

10 rounds

12 deadlifts

9 Hang cleans

6 Shoulder to Overhead

RX+: 155/105

RX: 115/75

SP: 85/45

20 min cap

L1: L1-16 min EMOM (No Measure)

16 min EMOM

Min 1: 20 box step ups or jumps 20/16″

Min 2: 25 russian KB swings 35/26lbs

Min 3: 80 mountain climbers

Min 4: 25 slam balls 20/10lbs

RX:as written

SP: 26/10lbs

L2: Life baseline (Time)

Life Baseline

For time

100 Air Squats

100 Sit Ups

50/30 Push Ups

50 ring rows

75/50 cal assault bike (You can choose to do pieces of the assault bike at any point in the workout.)

AUX: AUX-shoulder external rotation (No Measure)

3 min hold PVC underhand snatch grip, place elbows on box and stretch shoulders externally.

Kids Warm Up Game

K1: Coaches Choice (No Measure)

Kids Strength/Skill

K2: Back Squat

Kids WOD

K3: Metcon (No Measure)

16 min EMOM

Min 1:10 up downs

Min 2: 00:45sec Wall sit

Min 3: 10 goblet squat

Min 4: 15 KB swings

Rx+ 5# DB for up downs + wall sit

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