CrossFit MINS Berlin | 07.01.2021
8406
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07.01.2021

ONLINE LIVE HOME WOD

1. Conditioning
„Bootylicious“
AMRAP 8
Ascending Ladder
2,4,6,8,10,12,14,(…)
Kettlebell/ Dumbbell/ Odd- Object Russain Swings
Alternating Reverse Lunges
*Continue Adding (2) Reps Each Round

Rest 2 Minutes

AMRAP 8
Ascending Ladder
2,4,6,8,10,12,14,(…)
Kettlebell/ Dumbbell/ Odd- Object Russain Swings
Alternating Reverse Lunges
*Continue Adding (2 )Reps Each Round

OPEN: KB (32/24); DB (25/20)
PERFORMANCE: KB (24/20); DB (22,5/15)
FITNESS: KB (20/16); DB (15/10)

2. Finisher
Tabata 12 x 20 Seconds On/ 10 Seconds Off (3 Rounds)
Side Plank Lifts (Left)
Side Plank Lifts (Right)
Side Plank Hold (Left)
Side Plank Hold (Right)

 


 

CAGE WOD

1. Conditioning
„Bootylicious“
AMRAP 8
Ascending Ladder
2,4,6,8,10,12,14,(…)
Kettlebell/ Dumbbell Russian Swings
Alternating Jumping Lunges *
*Continue Adding (2) Reps Each Round

Rest 3 Minutes

AMRAP 8
Ascending Ladder
2,4,6,8,10,12,14,(…)
Kettlebell/ Dumbbell Russian Swings
Alternating Jumping Lunges
*Continue Adding (2) Reps Each Round

OPEN: KB (32/24); DB (25/20)
PERFORMANCE: KB (24/20); DB (22,5/15)
FITNESS: KB (20/16); DB (15/10)

2. Finisher
Tabata 12 x 20 Seconds On/ 10 Seconds Off (3 Rounds)
Side Plank Lifts (Left)
Side Plank Lifts (Right)
Side Plank Hold (Left)
Side Plank Hold (Right)

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