CrossFit MINS Berlin | 25.04.2021
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25.04.2021

ONLINE LIVE HOME WOD

1. Tempo Goblet Squat
3 x 12 Reps
*TEMPO: 3 Seconds Down, 1 Second Hold in Bottom Position, Fast Up
*Fous on good positioning & MAINTAIN TEMPO!
Rest 40 Seconds Between Sets

2. Conditioning
24x 20 Seconds On/ 10 Seconds Off (6 Rounds)
Jump Squats
Side Plank Lifts (Right Side)
Air Squats
Side Plank Lifts (Left Side)

3. Cool Down
90 Seconds Straddle
90 Minute Forward Fold
90 Seconds Childs Pose

 


 

CAGE WOD

1. Back Squat Waves
On the 2:00 x 6
5-3-1-5-3-1
*Build to a Heavy Single

2. Conditioning
„DEVILED LEGGS“
5 Rounds For Time:
12 Alternating Front Rack Lunges
24 Air Squats

TIMECAP: 11 Minutes

OPEN: (50/35)
PERFORMANCE: (40/30)
FITNESS: (30/20)

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