Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General Warm Up B (No Measure)
8 minute AMRAP
200m Row ~ 85% effort
10 GHD Hip Extension
30 Double Unders or 60 Single Unders
Metcon
Metcon (No Measure)
4 Rounds – teams of 5
1: 20 meter sled push
2: 200 meter sprint
3: 20 walking lunges w/ dumbbells
4: 15 knee tucks
5: 15 burpees
One partner starts at each station. Rotate as soon as the partner in front of you is done.
SPORT
S1: Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
5 power cleans
10 push ups
15 air squats
RX+ 185/115
RX 145/95
Sp 95/65
LIFE
L1: Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
400 run or 450 row
25 strict press w/empty bar
50 mountain climbers