Home WOD #138

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