You may need to get creative at home for the pull-ups – suggestions below. If you can jump up, then jump rather than step. Finish by standing tall. Every time.
2 rounds for time:
10 box step-ups, 12”-24”
15 box step-ups, 12”-24”
20 box step-ups, 12”-20”
Modification for the push-up: upright, against the wall. Keep a solid core. Don’t do a knee push-up. You want to build a straight, strong line.
Modification for Pull-up: If you have a pull-up bar available, use bands to help you as you get stronger. Or hang on the bar, drop off, rest, repeat. You can also use a door (cover the top with a towel to prevent splinters). Or a TRX or “exercise sling” for upright rows.
full set of instructions (using bar) from CrossFit Hampton Roads.