CrossFit Dark Side – Bootcamp
Metcon (No Measure)
Group Dynamic warm-up (10 Min)
50 Jumping Jacks
**Hold a plank until everyone Finishes**
Movement Flow (WIth Coach J )
50 Skater Plyos
Equipment Needed:
1 Light Dumbbell or Kettlebell
1 Heavy Dumbbell or Kettlebell
1 Wall Ball Or Slam Ball
Lower Body
3 Rounds
1:00 Iso squat hold
15 Burpees
25 Goblet squats
20 Glute Bridges + chest press
Cash Out:
50 Slam balls
50 Ball Tosses + Squat
50 Lateral Slam balls
Upper Body:
3 Rounds
10 Seated Shoulder press
10 Push-ups with Dumbbell pull through
10 Tricep dips
10 devils presses
Cash Out:
50 Single leg V-ups or V-ups
50 Weighted sit-ups
50 Leg lifts over dumbbell