Home Wod #102

CrossFit Bielefeld – Home Wod

Home WOD #102 (No Measure)

Warm Up:

3 Rounds of:

20 SU

:15 Hollow Hold

10 Froggers

5 Push Ups

Then:

20 Scorpions (10/10) Hold for 4-5 seconds each rep

1:00 Doorway stretch/side

Aerobic Capacity:

EMOM12:

20 DU/SU + 5-12 Burpees

You can start off easy and increase the reps in the later round or just stick to one number.

Challenge yourself.

EMOM16:

Min 1: 20 Controlled Shoulder Taps (10/10)

Min 2: 5 Rainbow Makers left

Min 3: 10 controlled Supermans

Min 4: 5 Rainbow Makers right