CrossFit MINS Berlin | 01.04.2021
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01.04.2021

ONLINE LIVE HOME WOD

1. Strength
EMOM x 9
1: 6-8 Each Side Weighted Single Leg Lateral Step Ups
2: 12 Weighted Glute Bridges w/ 1 Sec Hold @Top
3: Rest

2. Conditioning
5 x AMRAP 3
6 Bench Dips
4/4 Single Arm Bent Over Rows

Rest 30 Seconds Between AMRAPs

OPEN: DB (22,5/15); KB (20/16)
PERFORMNACE: DB (20/12,5); KB (16/12)
FITNESS: DB (15/10); KB (12/8)

 


 

DAILY SWEAT

„TIGER“
4 x AMRAP 5
5 Down Ups
5 Bench Dips
4/4 Single Arm Bent Over Rows

Rest 1 Minute Between AMRAPs

OPEN: DB (22,5/15); KB (20/16)
PERFORMNACE: DB (20/12,5); KB (16/12)
FITNESS: DB (15/10); KB (12/8)

Rest 2 Minutes

Tabata 8x 20 Seconds On/ 10 Off
Tuck Ups
Arch Hold

 


 

CAGE WOD

1. Conditioning
For Max Reps
EMOM x 18 (9 Rounds)
1: 45 Seconds Max Calories Bike
2: 30 Seconds Max Plate Ground To Overhead

OPEN & PERFORMANCE: (20/15)
FITNESS: (15/10)

2. Body Amor
EMOM x 9:
1: 20-30 Seconds Bent Over Reverse Flys
2: 30 Seconds Single Leg Hip Thrusts (Left Side)
3: 30 Seconds Single Leg Hip Thrusts (Right Side)

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