CrossFit Turbocharged – Women’s Bootcamp
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