CrossFit MINS Berlin | 24.12.2020
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24.12.2020

Online Live Home WOD

1. Strength Conditioning
“FRESH AIR”
On the Minute x 5:
15 Seconds Hollow Body Flutter Kicks + 15 Seconds Hollow Hold

Rest 1 Minute

On the Minute x 8:
10 Push Ups
Max Front Plank

Rest 1 Minute

On the Minute x 8:
15 Sit-ups
Max Side Plank (Alternate Sides Each Round)

 


 

CAGE WOD

1. Conditioning
„Hot & Bothered“
AMRAP 20
40 Single Dumbbell/ Kettlebell Hang Clean and Jerks
30 Alternating Single Dumbbell/ Kettlebell Step Ups
20 Push Ups

2. Body Amor
3 Sets
15-20 (Weighted) Hip Thrusts (Tempo: Slow Down, Fast Up, Hold 1 Sec @Top )
30 Seconds Reverse Table Hold * w/ Straight Legs
Rest 1 Minute Between Sets

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

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