CrossFit MINS Berlin | 21.04.2021
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21.04.2021

ONLINE LIVE HOME WOD

1. Strength
3 Sets:
10 (Each Side) Single Leg Romanian Deadlifts
Rest 15 Seconds
12-16 Crush Grip L Crunches
Rest 60 Seconds Between Sets

2. Conditioning
For Time:
15-12-9
Bent Over Rows (Each Side)
Push Ups

– Into –

21-15-9
Single Arm Suitcase Deadlifts (Each Side)
42-30-18
Lateral Hops

TIMECAP: 17 Minutes

OPEN: DB (22,5/15); KB (20/16)
PERFORMNACE: DB (20/12,5); KB (16/12)
FITNESS: DB (15/10); KB (12/8)

 


 

CAGE WOD

1. Conditioning
AMRAP 5:
Buy-In: 500/400 Meters Row
Max Rounds
21 Double Unders
9 Deadlifts

Rest 5 Minutes

AMRAP 5:
Buy-In: 500/ 400 Meters Row
21 Double Unders
6 Deadlifts

Rest 5:00

AMRAP 5:
Buy-In: 500/400 Meters Row
21 Double Unders
3 Deadlifts

OPEN: (80/60); (100/70); (110/80)
PERFORMANCE: (60/40); (70/50); (80/60)
FITNESS: 35 Single Unders; (40/30); (50/35); (60/42,5)

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