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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – snatch + general (No Measure)

400 run

2 rounds

5 PVC push press w/2sec pause at top

10 PVC OHS

10 PVC pass throughs

10 Lunge + twist

S1: S1-Rope climbs (No Measure)

10 min EMOM

Min 0-4: instruction on ropes

—-Then—–

3 rounds

Even min: 1-3 rope climbs

Odd min: 10-15 GHD sit ups

Newer to Ropes??? practice ropes with coach until 10 min mark then do 50 GHD sit ups.

S2: CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
RX+: as written

RX: 95/65, 20/14

SP: 65/35, 14/6lbs,

sub v ups if needed

L1: L1 – 16 min shuttles (No Measure)

16 min EMOM

Min 1: 4 shuttle sprints 20m

Min 2: 20m Side walking lunge

Min 3: 3-5 stair runs

Min 4: 20m banded side step

6 week: 3 shuttles, 10m side lunge, 3 stairs

L2: Life- 4rds run burp step press (Time)

4 rounds

400m run or row

15 burpees

10 DB OH box step ups 20/16 15/5lbs

20 DB shoulder press 15/5lbs

60 bicyles crunches

RX: As written

JUST MOVE: 1/2 reps

23 min cap

AUX: AUX – abs #2 (No Measure)

2 min Plank

:30 half way up sit up hold

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