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“One Zone Home WOD 5”

CrossFit One Zone Home WOD

636 12
  • 3 Rounds for Time
  • 20 Single-Leg Glute Bridges (Right)
  • 30 second Right Side Plank
  • 10 Alternating Jumping Lunges
  • 400 meter Run
  • 10 Alternating Jumping Lunges
  • 30 second Left Side Plank
  • 20 Single-Leg Glute Bridges (Left)

With a running clock, as fast as possible perform the prescribed work in the order written for 3 rounds while still maintaining the quality of each repetition.

Score is the time on the clock when the last round of the Glute Bridges is completed.

Movement Standards

Single-Leg Glute Bridge: Lay on the ground with your back, hips, and feet planted firmly. Place both of the feet close to the hips and then raise one leg. Lift your hips towards the sky while keeping one foot planted on the ground. Make sure to squeeze the glutes and keep the core tight. Lower the hips down to the ground for one repetition.

Alternating Jumping Lunge: This is a variation of the standard Lunge wherein the athlete jumps at full extension to count as one rep.


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Background: “One Zone Home WOD 5” is from a collection of WODs designed by CrossFit One Zone @crossfitonezone (Esbly, France) to be done with minimal equipment.

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