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