Bootcamp 8/31/2019

CrossFit Turbocharged – Women’s Bootcamp

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Warm-up

2 rounds:

5 DB strict press

5 DB push press

10 band pull-aparts

20 total X band pull-aparts

Weightlifting

Strict Press (5-5-5-5-5)

working up to a heavy set of 5
Super Set with…

Jumping Pull-Ups (5-5-5-5-5)

Workout

Metcon (AMRAP – Reps)

Work as a group to accumulate 150 calories on assault bike

One person working at a time while other athletes complete:

AMRAP

10 jumping jacks

10 Up-Downs

10 squat jumps

10 mountain climbers

**Make sure to count reps in AMRAP because 1 burpee is owed for each rep under 150. Goal is to do 150+ reps in AMRAP before 150cal is completed on bike.**

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