CrossFit Rife – Rise Fitcamp
Metcon (No Measure)
0:00-7:00
150m row
10 shoulder press
10 front squat
10 lunges
rest 2:00
9:00-15:00
rower
:20 fast / :40 slow
rest 2:00
17:00-24:00
10 situps
10 db row
10 russian twist (each side)
10 shoulder press
rest 2:00
26:00-32:00
rower
:10 sprint
:20 moderate
:30 slow
