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CrossFit Bolton
WODS & News

Thursday 161006

A.
Five rounds, not for time, of:
5-10 Handstand Push-ups
L-sit, 30 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 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.
Complete 12 rounds (with a partner) of:
Row 2 minutes for max calories
Rest 2 minutes

This is a 24 minute workout where each athlete will take turns completing six intervals of rowing for max calories in two minutes. One partner rests while the other works, alternating rounds. Score is the total number of calories.

C.
Accumulate 2-3 minutes in a Handstand Hold.