11/20/20

CrossFit Dark Side – Bootcamp

Warm-up (No Measure)

20 minutes

:30 On

:30 Off

1) Side shuffle + gorilla burpee

2) 5 jumping jacks + 5 runners

3) Beast reach

4) 3 frog squats + 3 air squats

5) Hollow hold

9 Minute amrap

:45 on

:15 off

2 Push ups + 10 mountain climbers

Curtsey lunge + reverse lunge (weighted)

9 Minute amrap

:45 on

:15 off

Plank walk outs + shoulder taps

Goblet squats

9 Minute amrap

:45 on

:15 off

Plank hip thrust + 2 in and outs

weighted lateral lunges