CrossFit MINS Berlin | 06.04.2021
8836
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06.04.2021

ONLINE LIVE HOME WOD

1. Scapula Strength Work
3 Sets
20-30 Seconds Scapula Push Ups
10 Seconds Rest
20 Seconds (Each Side) Single Arm Bent Over Row Hold
Rest 1 Minute Between Sets

2. Conditioning
“Don’t Stop Me Now”
6 Rounds
20 Seconds Lateral Hops Over Dumbbell/ Kettlebell/ Odd-Object
10 Seconds Rest
20 Seconds Single Arm Dumbbell/ Kettlebell/ Odd-Object Russian Swings Right Side
10 Seconds Rest
20 Seconds Lateral Hops Over Dumbbell/ Kettlebell/ Odd-Object
10 Seconds Rest
20 Seconds Single Arm Dumbbell/ Kettlebell/  Odd-Object Russian Swings Left Side
10 Seconds Rest

Rest 1 Minute

By Out:
Tabata 8x 20 Seconds On/ 10 Off
Tuck Hold

OPEN: DB (22,5/15); KB (24/20)
PERFORMNACE: DB (20/12,5); KB (20/16)
FITNESS: DB (15/10); KB (16/12)

 


 

CAGE WOD

1. Conditioning
“Don’t Stop Me Now”
12 Rounds For Max Reps
30 Seconds Double Unders
15 Seconds Rest
30 Seconds Single Arm Kettlebell Russian Swings
15 Seconds Rest

OPEN: (24/20)
PERFRMANCE: (20/16)
FITNESS: (16/12)

2. Scapula Strength Work
3 Sets
20-30 Seconds Overhead Shrugs (*with small plates or light dummbells)
30-40 Seconds Banded Pull Apparts
Rest 1 Minute Between Sets

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