CrossFit MINS Berlin | 22.04.2021
8894
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22.04.2021

ONLINE LIVE HOME WOD

1. Strength
3 Sets
20 Seconds Curtsy Lunge Slides (right side)
10 Seconds Rest
20 Seconds Single Leg Glute Bridges Hold (right side)
10 Seconds Rest
20 Seconds Curtsy Lunge Slides (left side)
10 Seconds Rest
20 Seconds Single Leg Glute Bridges Hold (left side)

Rest 30 Seconds Between Sets

2. Conditioning
For Max Reps
EMOM x 12
40 Seconds Max Burpees
20 Seconds Rest

3. Midline Finisher
3 Rounds
30 Seconds Plank Hold
10 Seconds Rest
20 Seconds Max Moutain Climbers
Rest 30 Seconds

 


DAILY SWEAT

With a Running Clock

A. AMRAP 20
8 Kettlebell Swings
8 Sit-Ups
*On the Minute Perform 4 Burpees; Starting at 00:00 with Burpees

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

Rest 2:00 Minutes

B. Finisher
4 Rounds
30 Seconds Plank Hold
10 Seconds Rest
20 Seconds Max Moutain Climbers
Rest 30 Seconds

 


CAGE WOD

1.Conditioning
„Double Tabata“
For Max Reps
18 x 40 Seconds On/ 20 Seconds Off (6 Rounds)
Double Dumbbell/ Kettlebell Renegade Rows
Double Dumbbell/ Kettlebell Suitcase Reverse Lunges
Side Plank Hold*

*3 Rounds Left Side/ 3 Rounds Right Side

OPEN: (22,5/15) / (24/16)
PERFORMANCE: (20/12,5) / (20/12)
FITNESS: (15/10) / (16/8)

2. Body Amor
3 Supersets
8-10 Double Dumbbell Bench Presses
30-40 Seconds Banded Face Pulls
Rest 1:00 Between Sets

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