CrossFit Turbocharged – Women’s Bootcamp

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Warm-up

Line Drills:

Butt kicks

High knees

Side shuffle (L)

Side shuffle (R)

Karaoke (L)

Karaoke (R)

then…

5 DB strict press

5 DB curls

5 DB hang cleans

*light weight*

Metcon (No Measure)

2 rounds: 4:00 stations

1:00 Rest b/t Stations

STATION 1

EMOM for 4 minutes:

5 Up-Downs + 5 DB Push Press

STATION 2

EMOM for 4 minutes:

Min 1 – Max Cal Bike

Min 2 – Max Plank

STATION 3

EMOM for 4 minutes

5 Sit-ups + 5 DB Hang Clean

STATION 4

EMOM for 4 minutes

45 sec OH plate hold

Finisher

3 rounds:

20 flutter kicks

10 windshield wipers

10 suitcases