CrossFit MINS Berlin | 02.05.2020
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02.05.2020

ONLINE LIVE WORKOUT

1. Strength Conditioning
EMOM x 12 (3 Rounds) :
1: 10 Seated Odd Object Overhead Press -Tempo: 20X1
2: 20-30 Seconds Hollow Hold
3: 30-40 Seconds Handstand Hold
4: 40-45 Seconds Wall Sit

2. Conditioning
For Time
21-18-15-12-9
Alternating Odd Object Overhead Lunges
42-36-30-24-18
Over and Back Hops over Odd Object

OUTDOOR GYM – WOD

1. Back Rack Reverse Lunges
4 Sets of 6 Reps Each Side *Finish with One Leg First
Build to a Heavy Set (Starting @45% of 1 RM Back Squat)

2. Conditioning
For Time:
21-18-15-12-9
Ski Erg Calories
Alternating Barbell Front Reck Lunges

FITNESS:
30/20

PERFORMANCE:
40/30

OPEN:
50/35

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