Home Wod #94

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.