CrossFit Dark Side – Bootcamp
Bootcamp
Full Body Metabolic Resistance
30:30 (4 rounds) 20 min
– Elevated Push-Up + Fly (weight)
– Feet Banded Alt Runner’s Pose (band)
– Standing Firehydrants 15 each side (band)
– Chest Press (weight)
– 3 Row / 3 Tricep Kickback (band)
15-min timer – Goal 6 rounds
– Banded Jumping Jacks 15 reps
-Foward ape
– Slide hamstring curl 12 reps
– Forward ape
– Front Squat + Rotation 6 each way
– 12 total squats
– Wall sit Alt Overhead Press 8 reps each
12 minutes 30:30
– Cross-Body Mountain Climbers
– Wall Sit + Banded Abduction
– Plank dumbbell pull through