Monday Boot Camp

Rize Nation CrossFit – J-town Boot Camp

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Warm-up (No Measure)

20 Cal Row, Ski, or Bike

20 air squats

10 Push Up

200 M Run

8 Spiderman

8 Inch worms

Metcon (Time)

5 rounds for time:

20/15 Cal Bike, Row, or Ski

10 OHS (10# Plate or Heavier)

5 Ring Rows

Metcon (Time)

4 rounds for time:

400m Run

15 Air Squats

15 Push ups

*Scaled = modified push ups.