Home WOD #161

CrossFit Bielefeld – Home Wod

Home WOD #161 (AMRAP – Rounds and Reps)

Warm-UP:

4 Rounds of:

3 Walkouts to Plank + Push Ups

6 V-Ups

9 Air Squats

12 Jumping Jacks

Then:

5 Dive Bomber

:60 pigeon/side

Strength:

EMOMx7:

5-10 (kneeling) Push Ups

Metcon: Home Edition of 20.4 Open

Amrap 20:

4 Jumping Squats

6 Burpees

24 Mountain Climber (12/12)

RX+:

Amrap 20:

4 Dumbbell Thruster (Single Arm is okay, if you have only one Dumbbell)

6 Toes 2 Bar

24 Double Under