12-02

By: 0

CrossFit Rife – Rise Fitcamp

Metcon (No Measure)

Runner(0:00-10)

1 min moderate

1 min fast

1 min recovery

x2

:30 fast

:30 slow

x2

1 min best effort

1 min recovery

2 MIN OF REST

12:00-20:00

DB Squat x10

DB Thruster x10

DB Shoulder Press x10

*Complex try not to put the DB’s down through 30 reps

Crunches x 10

Alt Heel Touches x 10 each side

2 MIN OF REST

22:00-27:00

5 min run/walk for distance

1/2 mile or better if jogging

2 MIN OF REST

29:00- 32:00

DB Squat x 6

DB Shoulder Press x 6

Mountain Climbers x 10 total reps