Home WOD #5

  • mrt 19, 2020
  • CrossFit U1



Warm up A. General 

EMOM 6min 

Min 1- 30s Burpees + 10 Recovery Air Squats 

Min 2- 30s max push ups + 10 mountain climbers

Min 3- 20s Hollow body

  1. Mobility Barbell front rack mobility drill 30s/side https://www.youtube.com/watch?v=6QAwSulakrk
  2. Specific 2 rounds 

10 Lying WYs 

10 Shoulder Taps in plank position 

10 Ankle Taps in plank position: Plank position into downward touching opposite ankle.


WOD a)  

EMOM x 6mins 1-3 Wall walks https://www.youtube.com/watch?v=VpuoE246W1Y

WOD b) 


Jump Squats https://www.youtube.com/watch?v=X7q-8_F5poY

Lying Leg raises https://www.youtube.com/watch?v=JB2oyawG9KI

Rest 5 minutes 


Alternating Unilateral RDL with reach (touch the ground) https://www.youtube.com/watch?v=RpKUgdWvPPQ

Lying Back Extension https://www.youtube.com/watch?v=XAI2msDqx0I

Rest 5 minutes 

30-20-10 Burpees 

Alternating Curtsy Lunges https://www.youtube.com/watch?v=wzHjHs6jlIA


Jump Squats – Air squats 

Lying Leg raises – Lying knee tucks – Alternating knee tucks 

Unilateral RDL – Touch higher 


*Extra Not for time just quality

WOD D) Core (endurance) 

3 rounds 

50 Abmat Sit-ups 

90 second reverse plank hold