CrossFit Dark Side – CrossFit
Shoulder Press (CFDS) (1 x 8)
Spend 10:00 building to a heavy 8RM shoulder press
Example: 5-5-3-3-8
Shoulder Press (CFDS) (2 x 8 reps)
90-85% then 85-80%
Metcon (Time)
50-40-30-20-10
Double Unders
5-4-3-2-1
Wall Walks
**25′ Single Dumbbell Overhead Walking Lunge After Every Set Rx: 40/25# Rx+: 50/35#
Time Cap: 12:00
Ends with Lunge
Core Conditioning
3 Sets of
20 Alt. V Ups
20 Flutter Kicks (L + R = 1)
20 Plank Jumping Jacks