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CrossFit Bolton
WODS & News

Wednesday 161214

A.
Every minute on the minute for 20 minutes (10 sets):
Minute 1 – Weighted Pull-ups, 1-2 reps
Minute 2 – 30 Double unders

Coach Alex’s Notes:
Scale these movements according to your current ability. For the pull-ups, advanced athletes build up to a 1RM weighted pull-up today. Intermediate athletes do sets of 3-5 strict pull-ups with their body weight. Beginners do sets of 3-5 partner assisted pull-ups.

B.
“12.1”
Complete as many reps as possible in 7 minutes of:
Burpees

C.
Two rounds, not for time, of:
50 Banded Push-downs
50 Banded Pull-aparts