Bootcamp 10/3/2019

CrossFit Turbocharged – Women’s Bootcamp

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Warm-up

2 rounds:

25 jumping jacks

25 mountain climbers

5 up/down dogs

5 push ups

Weightlifting

Bench Press (5-5-5-5-5)

super set with…

DB Prone Row (5-5-5-5-5)

Workout

2:00 stations

no rest b/t stations

2:00 rest b/t rounds

2 ROUNDS

STATION 1:

1:00 max effort DB push press

:30 wall sit

STATION 2:

12 cal on rower

STATION 3:

1:00 max effort OH alt lunges (15#)

:30 wall sit with plate

STATION 4:

10 cal on assault bike

STATION 5:

1:00 max effort single unders

:30 wall sit

Finisher

2 sets:

25 band pull aparts

25 alternating band pull aparts (X-shape)

25 external rotation each arm

25 internal rotation each arm

rest

Author Bio

adminCF

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