CrossFit Turbocharged – Women’s Bootcamp
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