CrossFit Dark Side – Bootcamp
Warm-up (No Measure)
:30 on :30 off
(20 minute timer)
4 mountain climbers + burpee
Lunge hop + knee drive
Reverse plank knee crunch + dip
Pike push up + push back
Leg lifts
Leg combo EMOM
9 minutes
10 3 position jump squats
15 Wall balls
12 Sumo Deadlift + step in thruster
Upper body Combo EMOM 9 minutes
6 split squat banded raises (ea)
12 Beast position plank walk out +Row
12 Push ups + T postition
Core combo EMOM 9 minutes
12 Dumbbell V-ups
12 Oblique in and outs
20 Reverse Bikecycles