Home WOD #204

CrossFit Bielefeld – Home Wod

Home WOD #204 (Time)

Warm Up:

Amrap 7 (For Quality)

3 Walkouts into Push Up

6 Hollow Rocks

9 Tuck Jumps

12 Air Squats

Strength: 5 Rounds of:

:20 – :30 Hollow Hold into 10-15 V-ups

Rest as needed, but no more than 2 minutes

Metcon:

Amrap 12: Climb the ladder

1 Wallwalks

10 Double Under

2 Wallwaks

20 Double Under

3 Wallwalks

30 Double Under

etc.

Rest: 4 Minutes

Amrap 12: Climb the ladder (2-4-6-8-etc.)

Push Ups

Box Jumps