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CrossFit Bolton
WODS & News

Wednesday 161026

Five rounds, not for time, of:
5 Weighted Pull-ups
10 Handstand Push-ups

Coach Alex’s Notes:
Scale these movements according to your current ability. Use a spotter if you can’t do a Pull-up yet. Practice Strict Deficit Handstand Push-ups if 10 consecutive Handstand Push-ups is too easy for you. Simplify the Handstand Push-ups by practicing from a pike position with your feet elevated on a box or perform seated dumbbell presses.

Five rounds for time of:
10 Chest-to-bar Pull-ups
15 Push-ups
30 Squats

Three rounds, not for time, of:
25 Banded Pull-aparts
25 Banded Push-downs