CrossFit MINS Berlin | 09.01.2021
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09.01.2021

ONLINE LIVE HOME WOD

1. Strength
EMOM x 12
1: 8-10 Half Kneeling Presses/ Leg
2: 30-40 Seconds Quadruped Shoulder Taps
3: 40-50 Seconds Wall Sit (Optional Weighted)
4: Rest

2. Conditioning
„Cold Wind“
AMRAP 12
12 Single Arm Dumbbell/ Kettlebell/ Odd-Object Thruster
12 Lateral Hops OVER Dumbbell/ Kettlebell/ Odd-Object

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
„Thin ICE“
12 Rounds For Time
12 Single Arm Dumbbell/ Kettlebell Thruster
1 Hill Run

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

TIMECAP: 20 MINUTES

2. Finisher
4 Sets
30 Seconds Banded Pull Apparts
Rest 15 Seconds
30 Seconds Bent Over Reverse Flys *
Rest 45 Seconds

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