11-27

By: 0

Announcements

Wednesday NORMAL schedule. Closed Thanksgiving. Modified Schedule Friday 6/9am 4/5pm.

CrossFit Rife – Rise Fitcamp

Metcon (No Measure)

0:00-5:00

ASSAULT BIKE

:10 slow

:30 moderate

:10 fast

:10 slow

-REST 2:00-

7:00-15:00

10 bar rows

10 goblet squats

10 sit ups

10 curl and press

-rest 2:00-

17:00-22:00

ASSAULT BIKE

:10 MAX SPRINT

:50 recovery

-rest 2:00-

24:00-30:00

8 DB rows

8 box dips

4 burpee + slam ball

8 russian twist (each side)

-rest 2:00-

32:00-25:00

MAX cal assault bike