Home WOD #121

CrossFit Bielefeld – Home Wod

Home WOD #121 (Time)

Warm Up:

3 Rounds of:

10 Kossack Squats (5/5)

10 Mountain Climber per side (10/10)

10 Russian Baby Makers

10 No Push Up Burpees

Then work up to a starting weight.

Strength:

Goblet Squats

E2MOM for 8 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)

The weight stays the same for all sets.

Use whatever you have:

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

Goblet Squat:

https://www.youtube.com/watch?v=e3aI51PI_SQ

Front Squat:

https://www.youtube.com/watch?v=U-vhmgKD_qM

Accessory:

4x 12 Good mornings

Barbell:

https://www.youtube.com/watch?v=2q7J1ME0WCY

Dumbbell:

https://www.youtube.com/watch?v=2q7J1ME0WCY

Metcon:

For Time:

10 Burpees

15 Squats

20 V-Ups

Rest: 1min

10 V-Ups

15 Burpees

20 Jumping Squats

Rest: 1min

10 Jumping Squats

15 V-Ups

20 Burpees

RX+: Same movements, but with 15/20/25 reps.

Goblet Squat