Thursday Boot Camp – Rize Nation Athletics

Thursday Boot Camp


Thursday Boot Camp

Rize Nation CrossFit – J-town Boot Camp

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Warm-up (No Measure)

EMOM 30 secs each 2x

-Banded Good Morning

-Banded PVC pass thru

-Banded Clean High Pulls

-Seal stretches

-Wall Squats

-High Kicks/Butt Kicks

Metcon (Weight)

Deadlift 10 EMOM

*using a bar

*intro to movement

*increasing weight

*coach will help weight adjustment

Rounds 1-5 = 5 to 8 reps

Rounds 6-10 = 3 to 5 reps

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

12 Wall Ball

9 Box Step/Jump Over

6 Deadlift

*Deadlift weight should be challenging not super heavy

*Record rounds and reps

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