CrossFit Bielefeld – Home Wod
Home Wod #94 (AMRAP – Rounds and Reps)
Warm Up:
3 Rounds of:
5 Push Ups
10 Walking Lunges (5/5)
15 Hollow Rocks
Then:
:60 Twisted cross/ side
:60 pigeon/side
Strength:
Every :90 x 6 Rounds
12-20 Dips on chairs/stairs
Pick one number and stick to it every round. Try to finish the round unbroken.
Quality Reps at controlled speed.
Amrap 9: Climb the ladder
3 V-Ups
3 Ring Rows
3 Air Squats
6/6/6; 9/9/9; 12/12/12 etc.