CrossFit Turbocharged – Women’s Bootcamp
Warm-up
2 rounds:
High Knees
Butt Kicks
Side shuffle R side
Side shuffle L side
then…
10 air squats
10 banded good mornings
5/5 alt lunges
Workout
15 cal row
5 DB sumo deadlifts
5/5 DB RDL
5 DB OH forward lunge
15 cal row
5/5 single arm KB swing
5/5 single arm KB push press
5 American KB swings
15 cal row
Rest 2:00
Repeat.
Rest 2:00
Then…
10 cal row
10 box step ups
5/5 single leg alt squat to box
10 air squats
10 cal row
10 Arnold Press
10 hammer curls
5/5/5 I, Y, T complex
10 cal row
Rest 2:00
Repeat
REST
Finisher
3 sets:
10 quarter squat Pallof Press (R)
10 quarter squat Pallof press (L)
10 DB deadbugs
Rest as needed