Home WOD #133

CrossFit Bielefeld – Home Wod

Front Squat

Goblet Squat

Home WOD #133 (Time)

Warm-Up:

Amrap 10 (For Quality):

20 Single Under

10 No Push Up Burpees

5 Jumping Squats

3 Dive Bomer

Then:

2min Couch stretch per side

Strength:

Goblet Squats

E2MOM for 7 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 max sets of Glute Bridges

Rest 1 minute in between sets

Metcon:

27-21-15-9

Push Ups

Sit-Ups

Dips on chair or stairs

Hollow Rocks

RX+ 33-27-21-15-9

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