CrossFit Dark Side – Home WOD
1.A: Metcon (Time)
1 Mile Run
Rest 3 – 5 Minutes and begin 1.B
1.B: Metcon (AMRAP – Rounds and Reps)
AMRAP 18:00
:30 Static Goblet hold squat
15 Jump squats
10 Dumbbell Pull Throughs
10 Side Plank Banded pulls (each side)
Rest 3 – 5 Minutes and begin 1.C
1.C: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:00
12 Side to Side Shrimp Squats (Modified)
9 Burpees
Rest 3 – 5 Minutes and begin 1.D
1.D: Metcon (AMRAP – Reps)
EMOM 5:00
10 V- ups – Use the remainder of time for hollow hold