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.