Wednesday Boot Camp – Rize Nation Athletics

Wednesday Boot Camp


Wednesday Boot Camp

TriQ CrossFit – J-town Boot Camp

View Public Whiteboard

Warm-up (No Measure)

Warm up:

15 Front leg swings

10 Good mornings w/ PVC

200m run

10 Good mornings w/ PVC

05 Front squat holds w/PVC (5 sec)

06 groiners

10 Air Squats

200m run

20 Air Squats

Metcon (Time)

4 Rounds for time:

14 Toes to bar

12 Pull ups

50′ ft. KB Walking lunges (53/35#)

*Scaled = Knee raises, banded pull ups, no KB on lunges.

Metcon (Time)


For time:

1000m row

200 single unders

30 Cal Bike

200 Double unders

1000m Row

*Be sure to “not” over pace it. Test a higher level of sustainability.

Leave a Reply