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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: Bro day #3

Every 90 Seconds for 15 Mins (3 Rounds)

Min 0:00 15 Skull Crushers

Min 1:30 15 DB Bench

Min 3:00 10-15 Strict Pull Ups

at 13:30 do max set of push ups

S2: CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
SP: 95/65 DL, half reps push ups

Step ups are allowed for RX

L1 – 16 min,squatbj,run,updown,db march (No Measure)

16 min EMOM

Min 1: 15 full squat into a Box jump 20/16″

Min 2: 200m row

Min 3: 15-20 up downs

Min 4: 60 sec double DB march 40/30lbs (walk in place)

RX: as written

SP: 30/20lbs, 16/12″ (3x45lbs plates stacked)

6 Week Challenge

16 min EMOM

Min 1: 15 air squats

Min 2: 60 sec row

Min 3: 10-12 updowns

Min 4: 60 sec double DB march 30/15lbslbs (walk in place with high knees)

L2: Life – amrap4/8/4 (AMRAP – Rounds and Reps)

Amrap 4 minutes of:

5 KB swings 35/26lbs

5 trainer bar thrusters

——-rest 1 min—–

Amrap 8 minutes of:

15 sit ups

10 burpees

—-rest 1 min—-

Amrap 4 minutes of:

5 KB swings

5 trainer bar thrusters

RX:35/26

SP:26/18lbs

AUX: aux – 4 emom half squats (No Measure)

4 min EMOM 20 banded half air squats

Start at 90 deg go up half way