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“One Zone Home WOD 13”

CrossFit One Zone Home WOD

562 26
  • 5 Rounds for Time
  • 10 Inchworm Push-Ups
  • 30 second Bird Dog (per leg)
  • 1 minute Glute Bridge Hold
  • 10 Right-Leg Pistols
  • 10 Left-Leg Pistols
  • 30 Lateral Skaters

With a running clock, complete 5 rounds of the prescribed work in the order written as fast as possible (“For Time“).

Score is the time on the clock when the last round of the Lateral Skaters is completed.

Movement Standards

Bird Dog: Start on a tabletop position with the knees hip-width apart and the hands shoulder-width apart on the ground. Raise the left arm parallel to the ground and the right leg parallel to the ground for 30 seconds. Switch to the right arm and left leg after 30 seconds.

Lateral Skater: Stand on one leg and perform a Lateral Jump with the other leg. Switch legs to use for the Lateral Jump every rep.


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Background: “One Zone Home WOD 13” is from a collection of workouts designed by CrossFit One Zone @crossfitonezone (Esbly, France) to be done with minimal equipment. The series was posted during the 2020 COVID-19 pandemic when many athletes around the world were forced to work out at home with little or no equipment.

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