CrossFit Bielefeld – Home Wod
Home WOD #138 (AMRAP – Rounds and Reps)
Warm-UP:
100 SU then:
5 Rounds of:
2 Push Ups
4 Air Squats
6 Ring Rows
Then:
Twisted Cross 1:00 per side
If you are doing the RX+ Version, then work your way up to the Pull-Ups:
2 Rounds of:
5-10 Bet Swings
5-10 Kip Swings
5-10 Kipping Pull-Ups
5-10 Butterfly Pull-Ups
Mary:
Amrap 20:
5 Pike Push Ups
10 Air Squats
15 Ring Rows
Rx+
5 HSPU
10 Pistols (5/5)
15 Pull-Ups
