Wednesday Boot Camp – Rize Nation Athletics

Wednesday Boot Camp


Wednesday Boot Camp

Rize Nation CrossFit – J-town Boot Camp

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Warm-up (No Measure)

Warm up (10 mins):

20 air squats

200m run

Lunges down and back

15 Front leg swings (each)

15 Side leg swings (each)

:30 sec goblet squat hold (work ankles)

06 Groiners

Metcon (Time)

Partner WOD:

4 rounds for time:

500m row

400m run

Metcon (Time)

3 rounds:

14 Reverse Lunges

14 Kettlebell Swings

14 T2B

*Rest 1 min between rounds.

*You choose the weight (go heavier than usual), but able to go unbroken every time.

*Quick transitions.

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