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CrossFit Bolton
WODS & News

Saturday 151107 Kids

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

Skill:
Plank Hold (3×60 seconds), Ring Pull-ups (3×10)

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
Tabata 2: Hollow Body Rocks
Tabata 3: Walking Lunges – use a 10lb plate (lower body)

Game:
King’s Court