CrossFit Turbocharged – Women’s Bootcamp
Warm-up
2 rounds:
:30 easy row
:30 moderate row
:30 hard row
5 push ups
5 bench dips
5 squats
5 DB RDL
Workout
5-10-15-20
DB bench press
DB skull crushers
cal row
rest 4:00
20-15-10-5
DB bench press
DB skull crushers
cal row
rest 4:00
5-10-15-20
DB hang clean
DB front squat
cal row
rest 4:00
20-15-10-5
DB hang clean
DB front squat
cal row
Finisher
with a partner:
hold a high plank and roll MB back and forth
5 clockwise
5 counterclockwise