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: