Friday BootCamp – Rize Nation Athletics

Friday BootCamp


Friday BootCamp

Rize Nation CrossFit – J-town Boot Camp

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Warm-up (No Measure)

Ab Mat Pizza Game

– Try to knock off the other persons ab mat off their hand.

** If your mat gets knocked off do 2 Burpees.

Metcon (No Measure)

6 Min EMOM

1. 6 Wall Ball Thrusters

* Scale to Db

2. 10 Wall Ball Mountain Climbers ( hands on ball)

*Scale to ground or box

16 AMRAP (AMRAP – Reps)

– 16 Wall Balls

* Scaled Air Squat

– 16 Mountain Climbers

* Scaled option Box Mountain Climbers

– 16 Pull Ups

* Scaled option Jumping PU/ Ring Rows

Cool Down

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