Home WOD #103

CrossFit Bielefeld – Home Wod

2: Home WOD #103 (Time)

Home Wod #103

Warm-Up:

EMOMx12:

1. :45 Single Under

2. 10 Controlled Air Squats

3. 10 Hollow Rocks

4. 5 Push Ups

Then: 5 Dive Bomber

Strength:

Goblet Squats

E2MOM for 5 Sets:

4 Goblet Squats @44X1

(4 seconds on the way down, 4s active pause, explosive on the way up and 1 sec before going down into the next rep)

Use whatever you have:

Kettlebell, Dumbbell, Barbell (FSQ) or any heavy object

Acessory:

4x 6-10 Reverse Nordic Hamstring Curls

Metcon:

3 Round for time:

20 Push Ups

30 Jumping Lunges (15/15)

40 Russian Twists (20/20)

RX+: 4 Rounds

Goblet Squat