Home Wod #93

CrossFit Bielefeld – Home Wod

Home Wod #93 (Time)

Warm-UP:

400m run, then:

3 Rounds of:

3 Walkouts into Plank and back

6 Shoulder taps/side (6/6)

9 Glut Bridges

12 Air Squats

Then: Accumulate 3:00 of seated forward fold.

Strength:

EMOMx12:

ODD: :30-:45 Plank hold

EVEN: :20-:30arch hold

directly into:

Accumulate:

50 Ups and Downs

50 Supermans

You can change as you want.

WOD: For Time

100 Double Under / High Jump Single Under

80 Mountain Climber (40/40)

80 Double Under / High Jump Single Under

60 Sit-Ups

60 Double Under / High Jump Single Under

40 Push Ups

40 Double Under / High Jump Single Under

20 Burpees

20 Double Under / High Jump Single Under