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)

5 min – Bike or Rowing Machine

30 Seconds Slow Pace

30 Sec Moderate Pace

You should be sweating by the end of this warm up

Metcon (AMRAP – Rounds and Reps)

AMRAP (15 mins):

10 Renegade (Push-up Rows)

10 Squat Jumps

10 Alt. Side-to-Side (Lateral) Lunges

10 Sit-ups

10 Press Jacks (10 lbs)

Metcon (AMRAP – Rounds and Reps)

EMOM (12 mins):

6 Box Jumps

6 Burpees

Metcon (AMRAP – Rounds)

AMRAP 10 Min

Wind Sprints: Run as fast as you can for 30 secs to 1 minute. Then Jog back to your starting point.

*** Repeat this as many times as you can for the full 10 minutes

*** Run outside is weather permits or for 10 yds inside

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