CrossFit Dark Side – Home WOD
1: Metcon (AMRAP – Rounds and Reps)
AMRAP 3:00 / 1:00 x 5
15 Russian KB/DB Swings
10 Alt. Step-Ups w/ Weight
5 Squat Thrusts (Burpee without Push-Up)
Pick up where you left off after the 1:00 rest.
2: Metcon (No Measure)
Core Conditioning – 4 Rounds
20 Russian Twists
10 Hollow Rocks
:10 Hollow Hold
Rest :30 Between Rounds
If you performed the 400 sit-ups in the Murph modification, may be best to not perform this workout and spend time stretching.