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