Home WOD #107

CrossFit Bielefeld – Home Wod

Home WOD #107 (Time)

Warm-Up:

50 Single Under/Jumping Jacks

Then:

3 Rounds of:

10 No Push Up Burpees

8 Hollow Rocks

6 Ring Rows

4 Jumping Squats

2 Diver Bomber

Strength:

Pull-Ups 4×5-12 strict Pull-Ups or Chest to Bars.

Pick a number you can hit all four sets

OR:

EMOM10: 1-5 strict Pull Ups/ neg. Pull Ups

If you don’t have a place for Pull-Ups do the same with Ring Rows/Door Rows.

Accessory:

Accumulate 50 Ring Rows. After every 5 Reps hold for :10 in top position of the Ring Row.

Metcon: FOR TIME

60 Burpees

80 Sit Ups

100 Air Squats

EMOM perform 10 DU

RX+: 100 Reps each Movement

Pull-ups