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)

Coach Led Warm up

Bike, row. Ski erg 3 minutes

1 min each x 2

Air squats

Banded pass thru

Banded clean Grip pull

Ring rows

Inch Worms

Thruster intro (Weight)

Thruster introduction

PVC pipe intro to thruster


10 min

Perform 5 thrusters with PVC or lift weight EMOM.

Metcon (Time)

18.5 scaled open Work out

Pull Ups/ring rows

Thrusters w/ bar

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