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)

Bike/Row/Ski 3 min


20 Air Squat

10 Spiderman

10 Inch Worms

20 PVC Pass Thru

10 PVC Strict Press

8 PVC Good Morning

Metcon (AMRAP – Reps)

GHD Introduction

Partner WOD

30 sec on/30 sec off – 10 rounds

*Partner A will perform 5 GHD situps within 30 sec while partner B rests.

*Switch Every 30 Seconds

* Get athletes comfortable with being upside down! Working with reach over head to touch floor

Metcon (Time)


100 Single Unders

20 Goblet Squats (DB)

16 DB Snatch (alternating arm)

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