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CrossFit Bolton
WODS & News

Friday 161230

A.
Every minute on the minute for 10 minutes (5 sets):
Minute 1 – Pause Back Squat, 5 reps at 65%
Minute 2 – 4 Box Jumps

Coach Alex’s Notes:
Pause for one second in the bottom of the squat. Be as explosive as possible during the concentric part of the lift. Beginners only add weight if form permits. Use a challenging height for all jumps.

B.
Complete as many rounds as possible in 8 minutes of:
225/155 pound Deadlift, 8 reps
8 Box Jumps, 24/20″

Scaling Options:
L3: 185/125
L2: 135/95, 20/16″
L1: 115/75, 20/16″

C.
50 Banded Hip Flexor Pulls (each leg)
Accumulate 60 seconds of L-sit