CrossFit Bielefeld – Home Wod
Home Wod #72 (Time)
Warm Up:
2 Rounds of:
20m Bear Crawl
:30 Plank
20 Air Squats
:30 Hollow Hold
Then:
:60 Childs pose
10 Downward Dogs to toe touches
Gymnastic Strength/Conditioning:
EMOM14:
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)