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CrossFit Bolton
WODS & News

Thursday 190314


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


Three rounds, not for time, of:
Elbow Side Plank Twist, 5 reps (per side)
Superman Rocks, 15 reps
Pec/Shoulder Stretch (rings), 15 seconds
Skin the Cat
Support Hold (P-bar), 20 seconds
Bench Dips (knuckles back), 15 reps
Chicken Wing (upper arm support shrug), 5 reps


Complete the conditioning portion from Wednesday if you missed it…


Eight sets of:
Row 500m @ 5k PR Pace -5 seconds
Rest 2 minutes