CrossFit Dark Side – Bootcamp
Bootcamp
30:30 20-min (4 rounds) 24
-Beast Position Bear crawls banded
-Squat ipsilateral knee raise
-Single-arm Banded Row
– Mobility burpee
– Blast off Push-ups
-Metabolic up-downs
30 min timer
⁃Upper (10 minutes)
– 5 -Push-ups to downward dog toe taps
-10 – 3 Bent over row + 3 shoulder press
– 10 -Half squat burpee into banded pull aparts
-Lower Body (10 minutes)
-10 Goblet Pulse Squat
⁃10-Seal to predator jacks
-10-Iso Glute Bridge with top tap
-Core (5 minutes)
-Banded boat position tap outs
-Wall Ball Rotational Twist + sit up