CrossFit MINS Berlin | 27.03.2021
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27.03.2021

ONLINE LIVE HOME WOD

1. Crossfit Open Berlin Battle Workout – 21.3 & 21.4

21.3
For Total Time:
30 Air Squats
30 V-ups
30 Thrusters with a stick or PVC pipe

Rest 1 Minute

30 Air Squats
30 Bench Dips (feet on floor)
30 Thrusters with a stick or PVC pipe

Rest 1 Minute

30 Air Squats
30 Hand Release Push Ups
30 Thrusters with a stick or PVC pipe

TC: 15 Minutes

2 Minutes Rest

21.4
AMRAP 5
20 Alternating Single-Leg Squats to target (chair)
20 Alternating Shoulder Taps in Plank Position

 


 

CAGE WOD

1. Conditioning
„241“
20 x 40 Seconds On/ 20 Seconds Off (10 Rounds)
Max Single Arm Dumbbell/ Kettlebell Thruster
D-Ball Hold (Bear Hug)

2. Midline
6x 30 Seconds On / 15 Seconds Off (3 Rounds)
Dumbbell/ Kettlebell Crush Grip Strict Presses
Dumbbell/ Kettlebell Standing Triceps Extensions

OPEN: (22,5/ 15); KB (20/16); (75/50)
PERFORMANCE: DB (20/12,5); KB (16/12); (50/30)
FITNESS: DB (15/10); KB (12/8); D-Ball (30/20)

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