CrossFit MINS Berlin | 23.12.2020
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23.12.2020

Online Live Home WOD

1. Strength
3 Sets
20 (10 Each Side) Alternating Cossack Squats
40 Seconds Deadbugs
Rest 1 Minute Between Sets

2. Conditioning
8 Rounds For Max Reps
30 Seconds High Knees
15 Seconds Rest
30 Seconds Alternating Jumping Lunges
15 Seconds Rest
30 Seconds Mountain Climbers
15 Seconds Rest

 


 

Cage WOD

1. Conditioning
“GEAR UP“
EMOM x 32 (8 Rounds For Max Reps)
1: Max Double Unders
2: Max Back Squats
3: Max D-Ball Cleans
4: Rest

*50 seconds work / 10 seconds transition time!
*Start at different stations in your cage, then switch!

OPEN: Barbell (60/40); D-Ball (30/20)
PERFORMANCE: Barbell (50/35); D-Ball (20/15)
FITNESS: Single Unders; Barbell (35/25); D-Ball (15/10)

 

#Christmas#Challenge#Week4

Complex For Time:
8 Rotations ( 4 Left/ 4 Right)
6 Air Squats
4 Alternating Reverse Lunges
2 Hand Release Burpees

*Perform the complex with a spoon in your mouth and a christmas ball on top (of the spoon).

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