Tuesday Boot Camp – Rize Nation Athletics

Tuesday Boot Camp


Tuesday Boot Camp

Rize Nation CrossFit – J-town Boot Camp

View Public Whiteboard

Warm-up (No Measure)

Bike/Row 3 min

5 min EMOM

*each movement for 1 min.

Banded Good Mornings

Banded PVC Pass thru

Banded OHS

High Kicks/Butt Kicks

Inch Worms

Metcon (AMRAP – Reps)

Rope Pulls


*Teach and Introduce Rope Climbs/Rope floor pulls.

Perform 1 rope climb or 3 Floor rope pulls EMOM.

Metcon (AMRAP – Reps)

15 min AMRAP

Increase reps by 1 each round

*at 3.2.1 GO athletes will perform each movement 1 time, the next round 2 reps and so on.

-OHS w/plate

-Weighted ab mat sit Ups

-Box Jumps

*athletes use same plate/bumper weight on OHS and Weighted Abmats

Leave a Reply