Home WOD #127

CrossFit Bielefeld – Home Wod

Front Squat

Goblet Squat

Home WOD #127 (AMRAP – Reps)

Warm-Up:

2 Rounds of:

50 Jumping Jacks

20 Air Squats

10 Push Ups

5 Ring Rows

Then:

2:00 Saddle

1:00 Twisted Cross per side

Strength:

Goblet Squats

E2MOM for 6 Sets:

6 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

Goblet Squat:

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

Front Squat:

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

Acessory:

3x 10 Elevated Bulgarin Split Squat per side

Challenge yourself with the weight

https://www.youtube.com/watch?v=I1rIP_st3Jw

Metcon:

On a running clock until Minute 8:00:

8 Rounds of Cindy:

5 Pull Ups/Ring Rows

10 Push Ups

15 Air Squats

Rest 2 Minutes, the from minute 10:00 until 15:00:

Amrap Bar Facing Burpees

RX+: 10 Rounds of Cindy

Videolink: