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OCT 25

By October 24, 2019No Comments

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