Friday Boot Camp – Rize Nation Athletics

Friday Boot Camp

1
Feb

Friday Boot Camp

TriQ CrossFit – J-town Boot Camp

Warm-up (No Measure)

Warmup

x 2

10 Reps each

– Band Pull Aparts

– Push Ups

– Air Squats

–  SA KB Windmill ( light weight) * 10 each side

– Jumping Squats

Metcon (No Measure)

Metcon (No Measure)

10 Min EMOM

30/30

– Plate Wall Sits

– Hollow Body Holds ( add plate for extra resistance)

Metcon (AMRAP – Reps)

Metcon (AMRAP – Reps)

7 Rounds

40/20

– Box Jumps/ Step Ups ( 2 steps= 1 Rep )

– Slam Balls

– Row (Calories)

Metcon (AMRAP – Reps)

1 Min Max Burpee

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