Home WOD #125

CrossFit Bielefeld – Home Wod

2: Home WOD #125 (Time)

Warm-Up:

3 Rounds of:

10 No Push Up Burpees

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:

4×12 T-Bar Row, KB-Towel Row

Metcon: Friendly Fran for Breakfast

3 Rounds for Time:

21 Jumping Squats

21 Push Ups

21 Pull Ups // scale down to Ring Rows/Door Rows

RX+ HSPU and C2B

1: Pull-ups