Home Wod #96

CrossFit Bielefeld – Home Wod

Home Wod #96 (No Measure)

Warm Up:

Shoulder Flow + Hollow Rocks

10 Shoulder Circles each direction (Backwards/Forwards)

5 Hollow Rocks

10 Scapular Push Ups

5 Hollow Rocks

10 Schwimmer

5 Hollow Rocks

10 Elbow Prisons

5 Hollow Rocks

10 Hand lifts with elbows on ground

5 Hollow Rocks

Core Circuit:

5 Rounds for Quality:

20 Ups & Downs (10/10)

20 Rainbowmakers (10/10)

:45 Plank

:45 Hollow Hold

Try to finish the rounds unbroken/as fast as possible. Rest as needed between rounds.

Take 10-15 Minutes to stretch:

-shoulders

-hips

-lower back

-anything that feels tight.

https://youtu.be/4CTFkPYzDgg