Thursday Boot Camp

Rize Nation CrossFit – J-town Boot Camp

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Warm-up (No Measure)

Warm-up (5 min) (Wall to Wall):

Jog

Butt-kickers

Bear Crawl (only to rig)

Carioca

1: Metcon (AMRAP – Rounds and Reps)

Tuesday

Circuit 1 ( 20 mins):

16 Spider Push-ups

½ Turkish Getups (8 per side)

16 Jack Knifes

16 Alt lunges

2: Metcon (AMRAP – Rounds and Reps)

Circuit 2 (15 min):

10 Inchworms

50 Mtn Climbers

10 Burpees

10 Windshield Wiper

3: Metcon (AMRAP – Rounds and Reps)

Circuit 3 (10 mins):

20 Rev Crunch

20 Hip Rockers (Plank w/ Hip Rotation)

20 DB Squat Press