CrossFit Turbocharged – Women’s Bootcamp
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.**