Friday Boot Camp – Rize Nation Athletics

Friday Boot Camp


Friday Boot Camp

Rize Nation CrossFit – J-town Boot Camp

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Warm-up (No Measure)

Row/Bike.Ski 3 minutes

30 Sec of Each workout


Jump Squats

Walk outs

Alternating Lunges

PVC Pass Thrus

Spider Mans

Metcon (No Measure)

Tabata 8 Min

16 Rounds

Work 20 sec/ rest 10

-Jog In Place

-High Knees

-Knees Up Crunch

-Flutter Kicks

Metcon (No Measure)

Tabata 8 Mins

16 Rounds

20 Sec work/ 10 Sec Rest

-Air Squat

-Stationary Alt. Lunges

-Ab Mat Sit Ups


Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

8 Wall Ball

8 Pull Ups

16 Mountain Climbers

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