CrossFit MINS Berlin | 06.01.2021
8401
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06.01.2021

ONLINE LIVE HOME WOD

1. Upper Body Strength
3 Sets
10 -12 /Each Side Single Arm Dumbbell/ Kettlebell/ Odd- Object
Floor Presses
– Into –
10-20 Seconds Top of Push Up Hold
10-20 Seconds Bottom Of Push Up Hold
10-20 Seconds Top Of Push Up Hold
Rest 1 Minute Between Sets

2. Conditioning
For Max Reps
18 x 30 Seconds On/ 15 Seconds Off (3 Rounds)
Chair Dips
Alternating Single Leg V-Ups
Glute Bridges (Opt. /Weighted)
Heel Touches
Chair Dips
Hollow Rocks

 


 

CAGE WOD

1. Upper Body Strength
3 Sets:
10 -12 /Each Side Single Arm Dumbbell Bench Presses
– Into –
10-20 Seconds Top of Push Up Hold
10-20 Seconds Bottom Of Push Up Hold
10-20 Seconds Top Of Push Up Hold
Rest 1 Minute Between Sets

2. Conditioning
„CRUISIN“
For Max Reps
20 x 30 Seconds On / 30 Seconds Off (10 Rounds)
1. Max Double Unders
2. Bench Dips*

*Start at different stations in your cage, then switch!

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