CrossFit MINS Berlin | 29.03.2021
8801
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29.03.2021

ONLINE LIVE HOME WOD

1. Conditioning
„UNEXPECTED“
AMRAP 8
Max Kettlebell/ Dumbbell/ Odd-Object Swings
*On the Minute: 8 Dumbbell/ Kettlebell/ Odd-Object Russian Twists

2 Minutes Rest

AMRAP 8
Max Dumbbell/ Kettlebell/ Odd-Object Russian Twists
*On the Minute: 8 Kettlebell/ Dumbbell/ Odd-Object Swings

2. Finisher
EMOM x 9
1: 30 Seconds Single Leg Reverse Lunges (Left Side)
2: 30 Seconds Single Leg Reverse Lunges (Right Side)
3: 30-40 Seconds (Weighted) Glute Bridge Hold

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


 

DAILY SWEAT

„DRIVER“
20 Rounds For Time
6 Dumbbell/ Kettlebell/ Odd-Object Swings
6 Dumbbell/ Kettlebell/ Odd-Object Alternating Goblet Lunges

TIMECAP: 20 Minutes

2 Minutes Rest

AMRAP 4
Max Dumbbell/ Kettlebell/ Odd-Object Russian Twists

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

 


 

CAGE WOD

1. Body Amor
3 Sets
8-10 (Each Side) Dumbbell/ Kettlbell Goblet Curtsy Lunges
10-12 Dumbbell/ Kettlebell Pausing Crush Grip Bent Over Rows (w/ 2 Seconds Hold at Top Position)
Rest 1 Minute Between Sets

2. Conditioning
„UNEXPECTED“
For Time
21-18-15-12-9-6-3
Kettlebell/ Dumbbell Swings
Alternating D-Ball Reverse Lunges

OPEN: DB (25/22,5) / KB (32/24); D-Ball (30/20)
PERFORMANCE: DB (22,5/15) / KB (24/20) ; D-Ball (20/15)
FITNESS: DB (15/10) / KB (16/12) ; D-Ball (15/10)

TIMECAP: 16 Minutes

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