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CrossFit Bolton
WODS & News

Thursday 180614

Complete the strength portion from Tuesday or Wednesday if you missed it…


Rotate through the following exercises for 20 minutes:
20 Tuck Crunch
20 Alternating Pistols
3 Strict behind the neck Pull-ups
20 Arch Rocks
3 Bar Muscle-ups
20 Hollow Rocks
3 Strict Handstand Push-ups

Coach Alex’s Notes:
The focus here should be on performing quality reps. The focus should not be on the total number of rounds or reps completed.

Complete the conditioning portion from Wednesday if you missed it…


Two rounds, each for time, of:
Row 2000m
Rest 5 minutes

Five minutes of:
Static Stretching or Foam Rolling (time permitting)