CrossFit MINS Berlin | 19.01.2021
8460
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19.01.2021

ONLINE LIVE HOME WOD

1. Strength
EMOM x 9 (3 Rounds)
1: 8-10 /Each Side Tempo Kettlebell/ Dumbbell/ Odd-Object Floor Presses *Tempo: 20X1
2: Inchworms
3: Rest

2. Conditioning
24 x Tabata 20 Seconds On/ 10 Seconds Off (6 Rounds)
Single Arm Dumbbell/ Kettlebell/ Odd-Object Push Presses (Right Side)
Jump Squats
Single Arm Dumbbell/ Kettlebell/ Odd-Object Push Presses (Left Side)
Jump Squats

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
„Boat Trip“
For Max Reps
10 Rounds

1 Minute Max Calories Row

30 Seconds Rest

1 Minute Max Single Arm Dumbbell/ Kettlebell Thruster

30 Seconds Rest

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

*Start at different stations in your cage!

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