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CrossFit Bolton
WODS & News

SATURDAY 150103 KIDS

Warm up:
50 rope jumps, 20 burpees, 10 sit-ups

Skill:
Plank Hold, Ring Work

Progressions:
1. Dead Hang (shoulders down, chest up)
2. *Jump up & slowly lower
3. **Half Jump Up and slowly lower
4. Full Pull-up on Rings

Notes: * Jump up then slowly lower yourself down while keeping gaze forward and shoulders down. **Jump up half way then pull yourself all the way up, then slowly lower. Body tight and shoulders down away from ears!
http://goldmedalbodies.com/pull-up-rings

WOD:
Tabata!
Tabata, perform the exercise at maximal intensity for 20 seconds, followed by 10 seconds of rest. Repeat this on-off pattern a total of eight times, making one complete Tabata round four minutes.

Tabata 1: Push-ups (upper body)
Tabata 2: Hollow Body Rocks (core)
Tabata 3: Walking Lunges – use a 10lb plate (lower body)

Game