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
