CrossFit Bielefeld – Home Wod
Home WOD #104 (Time)
Warm Up:
5 Push Ups
10 Good mornings (if possible with a little weight/banded)
15 Air Squats
10 Good Mornings
5 Push Ups
Rest 1min then repeat.
Strength:
Tempo Deadlifts with KB/DB/Barbell
E3MOM12
8 Reps @31X1
( 3 seconds on the way down, hold for one second, explosive on the way up and then hold one second before going into the next rep )
Use whatever equipment you have.
If there is no equipment do:
E2MOM12
3 Towel Deadlifts hold for 3-5sec each
Accessory:
4×6 single leg Romanian Deadlifts per side
work up in weight if possible
Metcon: „Karen has no Wallball“
15 RFT:
10 Jumping Squats
10 Push Ups
Rx+: 5 HSPU