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)

Work 45 sec/ Rest 15 sec


-Jump Squats

-Alternating Lunges

-High knees


-Hollow Body Rocker

-PVC pass thru

Metcon (No Measure)

Broad Jumps and Bear Crawls EMOM 10

*Athletes will lineup against the TV wall, facing the rig.

*Athlete will broad Jump to the rig and Bear Crawl Back

*Any time left over will be used as rest each round. Move quickly so you have rest between rounds.

Burpee Turtle Race (Time)

Burpee Turtle Race

100 burpees for time

*Every 25 burpees move up a Square

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