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“One Zone Home WOD 4”

CrossFit One Zone Home WOD

1.1K 10
  • 5 Rounds for Time
  • 10 Pike Compressions
  • 25 Lunge Squat Complexes*
  • 100 Double-Unders
  • *1 Lunge Squat Complex consists of: 1 Right-Leg Lunge, 2 Left-Leg Lunge, and 1 Air Squat

With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds.

Score is the time on the clock when the last round of the Double-Unders is completed.

Movement Standard

Pike Compression: Sit on the ground with both legs fully extended. Place both hands on your side and plant them firmly. Lift both legs up to a 45-degree angle keeping full extension while using the hands to keep balance. Move your legs back to a neutral position without touching the ground. This counts as one rep.


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Background: “One Zone Home WOD 4” is from a collection of WODs designed by CrossFit One Zone @crossfitonezone (Esbly, France) to be done with minimal equipment.

Source: youtu.be
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