CrossFit Bielefeld – Home Wod
Shoulder Press
Single Arm Dumbell Press
Home WOD #135 (AMRAP – Reps)
Warm-Up:
3 Rounds:
10 Plank walk sideways (10 steps each direction)
10 No Push Up Burpees
5 Dive Bomber
Then:
Doorway stretch: 1min per side
Strength:
Shoulder Press:
E3MOM15
5×12
work up to your working weight and then stay the same for all 5 sets.
Use whatever you have Barbell, Kettlebell or Dumbbell ( each arm, if no Barbell )
Barbell:
DB/KB:
https://www.youtube.com/watch?v=vOtmVGHp9Zc
Only Bodweight Option:
4×20 Push Ups // Rest as needed and weighted if to easy with only Body weight:
Acessory:
4x 20 Push Ups as fast as possible
Rest 1 minute in between
If Bodyweight is to easy go for Diamond Push Ups or Weighted
Metcon:
EMOMx20:
Min1: Amrap Jumping Lunges
Min2: Amrap Sit-Ups
Min3: Amrap Burpees
Min4: Rest
