09/12/2020

CrossFit Dark Side – Bootcamp

Bootcamp

(glute emphasis)

30:30 20-min (4 rounds)

(30 seconds on, 30 seconds off)

⁃Around the world lunge (light)

⁃Banded pop squats

⁃Alt single legs v-ups (lightweight)

⁃Alt split stance row (single heavy)

⁃Squat / Calf Raise (single heavy)

25 min timer: goal 6 rounds

⁃Dumbbell Clean/Squat/Lunge 8 reps

-Manmaker 6 reps

⁃side ape 40 ft

– side ape 40 ft

-Dumbbell sumo deadlift 10 reps

⁃Side Plank w/Raise 8 reps each