Home WOD #72

CrossFit Bielefeld – Home Wod

Home Wod #72 (Time)

Warm Up:

2 Rounds of:

20m Bear Crawl

:30 Plank

20 Air Squats

:30 Hollow Hold


:60 Childs pose

10 Downward Dogs to toe touches

Gymnastic Strength/Conditioning:


ODD: 10-15 Push Ups

EVEN: :20-:30 sec Bottom position Push-Up hold (stay in hollow body postion and keep your core activated and tight)

For Time:

20 Pike Push-Ups

40 Jumping Squats

60 Hollow Rocks

80 Lateral Burpees oder Bottle/Object

100 Single Leg V-Ups (50/50)