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