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“One Zone Home WOD 9”

CrossFit One Zone Home WOD

478 21
  • 5 Rounds for Time
  • 30 second Right Leg Glute Bridge Hold
  • 30 second Left Leg Glute Bridge Hold
  • 1 minute Wall Sit
  • 30 second Single-Leg Deadlift (2x50/35 lb)
  • 1 minute Plank

With a running clock, perform 5 rounds of the prescribed work in the order written.

Score is the time on the clock when the 5 rounds are completed.

Movement Standards

Single-Leg Glute Bridge Hold: Lay on the ground with both feet close to the hips. Lift one foot with the knee fully extended and the other foot planted on the floor. Lift the hips off the ground maintaining a neutral back and hold the position for 30 seconds.


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Background: “One Zone Home WOD 9” is from a collection of WODs designed by CrossFit One Zone @crossfitonezone (Esbly, France) to be done with minimal equipment.

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