CrossFit Rife – Rise Fitcamp
Metcon (No Measure)
0:00-5:00
1 min medium
1 min fast
1 min slow
1 min medium
1 min fast
*Rower
2 min recovery
7:00-14:00
DB Low Row x 8
Bar Rows x 8
Reverse Fly x 8
Upright Row x 8
Knee to Chest Sit-ups x 8
2 min recovery
16:00-22:00
6 min Run for Distance
.40 miles or better is the goal
2 min recovery
24:00-30:00
Row for 2 min
Run for 2 min
Plank for 2 min
You CAN change up the planks.
