Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Warm-up (No Measure)
3 rounds
15 Scap Push Ups
10 Toe Touch Squats
10 Seated Prisoner Rotations
Farmer Carry down and back with KB
LIFE
L1: Metcon (No Measure)
20 min EMOM (every 2 min)
1st – 400 row
2nd – 20 GHD sit ups
3rd – 40 dumbbell punches
SPORT
S1: CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
S1: CrossFit Games Open 15.3 Scaled (AMRAP – Reps)
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders
*9 Foot Target*
LIFE
L2: Metcon (Time)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Box jumps or step ups 24/20
Plate G2OH 45/25
Burpees
After every round 3 10-meter shuttle sprints