02/07/2020

By: 0

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.