Women’s Bootcamp 10/10

CrossFit Turbocharged – Women’s Bootcamp

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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

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