Wednsday – Rize Nation Athletics

Wednsday

27
Feb

Wednsday

TriQ CrossFit – J-town Boot Camp

View Public Whiteboard

Warm-up (No Measure)

“Bring Sally Up, Bring Sally Down”

**Squat every time you hear Bring sally down, hold until you hear Bring Sally up.

Metcon (AMRAP – Reps)

*** Med Ball Cleans

5 Min Coach led intro to Cleans

5 Min EMOM 30 sec on 30 sec off

Metcon (No Measure)

HIIT

30-60 -90 (Rest)

X4

– KB Fast Feet

– Gorilla Burpee

1.5 Min Rest

X4

– Banded Shadow Boxing

– KB Swings

1.5 Min Rest

X4

– Partner Box Shuffle Sprints

– Weighted Alt 2 Knee Strikes

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