CrossFit Turbocharged – Women’s Bootcamp
Warm-up
150m row
5 WB front squats
5 WB push press
5 WB deadlifts
150m row
5 ring rows
5 up/downs
5 box step ups
Workout
Metcon (No Measure)
Metcon
3 Rounds:
2 MINUTE STATIONS
STATION 1:
Row 500m (rest remainder of time)
STATION 2:
15 WB
Max effort burpees
STATION 3:
15 calories on rower
Max effort ring rows
STATION 4:
15 Box Step Overs
Max effort WB deadlifts
-rest 2 minutes-
Accessory Work
3 rounds:
10 windshield wipers
20 flutter kicks
10 suitcases