Home wod #139

CrossFit Bielefeld – Home Wod

Home wod #139 (AMRAP – Rounds and Reps)

Warm Up:

3 Rounds:

20 Jumping Jacks

7 No Jump Burpees

3 Rounds:

20 Frontale Jumping Jacks

5 Russian Baby Makers Into Walk Out

5 Rounds Each Leg:

Star Lunges

4- Way Wrist Stretch For :30 Each

Tabata – Holllow / Arch

Skill: Shoulder Stability For Handstand (Rest As Needed)

– :30 Plank

– :30 Shoulder Taps

– :30 Ups & Downs

– .30 Rotate To The Roof

Then: 2 Rounds w./ :10 Or Reps Of Each Movement As a Complex

Then 2 Rounds Each: :30 HSH / :15 Chinese HSH

Wod: AMRAP12 Climb The Ladder 2/4/6/8/etc.

RX RX+

Burpee SA Devil Press

Air Squat Goblet Squat

Sit Up Turkish Sit Up