CrossFit MINS Berlin | 30.04.2020
6020
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30.04.2020

ONLINE LIVE WORKOUT 

1. Conditioning
Amrap 7:
2-6-8-10-12..
Odd-Object Strict Overhead Press
Alternating Single Leg Squats / Alternating Single leg Squats to Bench
*Continue adding 2 Reps to each movement

Rest 3 Minutes

Amrap 7:
2-6-8-10-12…
Chair Dips
After each round 20 Mountain Climbers
*Continue adding 2 reps to Chair Dips

2. Finisher
4 Sets:
8/8 Bulgarian Split Squats w/ load
12-15 Weighted Frog Pumps*
Rest 1 Minute

OUTDOOR GYM – WOD

1. Strength
Strict Press
5-5-5-5-5
*@70-85% of 1 RM
*Rest 60-90 Seconds Between Sets

2. Conditioning
For Time
30-20-10
Push Press
Alternating Single Leg Squats (Pistols)
*Scaling: Single Leg Squats to Bench

Directly Into…

10-20-30
Kettlebell Swings
30-60-90
Double Unders

FITNESS
Barbell: 25/30kg
Kettlebell: 12/16kg
Single Unders

PERFORMANCE
Barbell: 30/40kg
Kettlebell: 16/24kg

OPEN
Barbell: 35/50kg
Kettlebell: 24/32kg

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