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:

20 air squats

200m run

20 air squats again

15 front leg swings (each)

10 Back squats w/barbell

06 groiners

10 Back squats w/barbell again

04 Pigeon stretch

Metcon (AMRAP – Reps)

EMOM – 14 (Alternate)

Odd min = 10 GHD Sit ups

Even min = :30 sec max squats with 2 DB (50/35#)

Scaled: Abmat sit ups, 35/20#

Metcon (Time)

3 Rounds:

400m Run

12 DB Dead Lift

10 DB Push Press

Front Squat

Introduction to Front Squat

Athletes will lean the basics of the Front Squat movement.

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