CrossFit Rife – Rise Fitcamp
Metcon (No Measure)
0:00-10:00
4 rounds
10 slam balls
8 jump squats
6 step ups
4 burpee kickbacks
*max flutter kick in remaining time*
10:00-16:00
running (runners or outside)
:30- fast/mod
:30- mod
1:00 walk
x3
16:00-26:00
5 rounds
5 slam balls
10 box step ups
15 lunges
*max sit ups in remaining time*
26:00-32:00
running (runners or outside)
:30- fast/mod
:30- mod
1:00 walk
x3
32:00-35:00
max plank hold
