CrossFit MINS Berlin | 15.01.2021
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15.01.2021

ONLINE LIVE HOME WOD

1. Strength
EMOM x 12 (4 Rounds)
1: 30 Seconds Wall Facing Handstand Hold
2: 30 Seconds Planche Lean
3: 30-40 Seconds Side Plank Switches

2. Conditioning
„Round & Round“
For Time
50-40-30-20-10
Goblet Dumbbell/ Kettlebell/ Odd-Object Push Presses
*After Each Set 15 Hollow Rocks

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

TIMECAP: 15 MINUTES

 


 

CAGE WOD

1. Push Press
On the 1:30 x 6
3 Push Presses
*Build to a Heavy Set

2. Conditioning
„REACH IT“
EMOM x 20
1: 15 Push Presses
2: X Box Jumps (24″/20″)

OPEN: (50/35); 18 Box Jumps
PERFORMANCE: (40/30); 15 Box Jumps
FITNESS: (35/25); 10 Box Jumps

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

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