CrossFit Dark Side – Bootcamp
Bootcamp
3 minutes jump rope
20 Minutes 4 rounds
:40 on :20 off
1) Primal Kick throughs
2) Crawl to squat at each point
3) narrow split squat switch
4) 3 position squats in + out
5) Plank + 3 shoulder rolls
10 minutes
Dirty 5 ( complete L of entire sequence then R)
KB Push up
Bent over row
Deadlift
kettlebell cleans
kettlebell squats
kettlebell front squats
5 minutes
10 KB swing
1 Burpee
9 Kb swings
2 Burpees…ETC.
9 Minute EMOM
:40 on
:20 off
Tuck ups
Inverted rocking hip bridge
Tuck to hollow-body extensions
Stretch!