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CrossFit Bolton
WODS & News

Tuesday 170117

A.
For time:
Row 1000m

Then…

Four rounds of:
32/24kg Kettlebell Swing, 15 reps
12 Pull-ups

Scaling Options:
L3: 24/16
L2: 16/12, assisted pull-ups
L1: 45/15, ring row

Coach Alex’s Notes:
20 minute time cap.

B.
Three sets of:
Reverse Lunge, 8 reps (alternating)
Rest 30 seconds
Romanian Deadlift, 8 reps
Rest 30 seconds
Side Plank, 30 seconds (per side)
Rest 30 seconds

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