Home WOD #113

CrossFit Bielefeld – Home Wod

Home WOD #119 (AMRAP – Reps)

Warm-Up:

3 Rounds of:

10 Froggers

10 Ring Rows

10 Push Ups

10 Air Squats

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:

4×10 Barbell Bent over Row / if no Barbell then DB/KB rows per side

Barbell:

https://www.youtube.com/watch?v=q_NXbCDWJzk

DB/KB:

https://www.youtube.com/watch?v=NTXnr4NBujU

Metcon:

4 Rounds of: 4min on / 1min off

Round 1: 50 Mountain Climber + Amrap Froggers

Round 2: 50 Mountain Climber + Amrap Sit-Ups

Round 3: 50 Mountain Climber + Amrap Jumping Lunges

Round 4: 50 Mountain Climber + Amrap Tuck Jumps

Score: Total reps of all amraps.

Pull-ups