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CrossFit Bolton
WODS & News

Thursday 160929

A.
Five rounds, not for time, of:
5-10 Handstand Push-ups
Rest 60 seconds

Coach Alex’s Notes:
Scale up or down according to your current ability. Practice Strict Deficit Handstand Push-ups if this rep range is too easy for you. Scale down by practicing from a pike position with your feet elevated on a box or perform a seated dumbbell presses.

B.
Four rounds for max reps of:
40 seconds of Double Unders
20 seconds of Rest
40 seconds of Airdyne or Row (calories)
20 seconds of Rest
40 seconds of Hollow Rocks
20 seconds of Rest
40 seconds of Weighted Reverse Lunges
20 seconds of Rest

C.
5:00 of Static Stretching (time permitting).