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CrossFit Bolton
WODS & News

Thursday 190214

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


Three rounds, not for time, of:
Russian Twist, 30 reps
Superman Hold, 30 seconds
Pec/Shoulder Stretch (rings), 15 seconds
Inverted Tuck/Pike/Straight, 10 seconds (each position)
Tuck Hold (parallettes), 30 seconds
Bench Dips (knuckles back), 15 reps

Complete the conditioning portion from Wednesday if you missed it…


Three sets of:
Row 3000m at 10 seconds slower than 5k PR pace
Rest 3 mins

Five minutes of:
Static Stretching or Tissue Work (time permitting)