CrossFit MINS Berlin | 30.12.2020
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30.12.2020

ONLINE LIVE HOME WOD

1. CONDITIONING
“REMAIN CALM”
On the 3:00 x 8
12/12 Single Arm Dumbbell/ Kettlebell/ Odd-Object Deadlifts
12 Lateral Burpees Over Dumbbell/ Kettlebell/ Odd-Object

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

2. COOL DOWN
1 Minute Seal/ Sphinx
90 Seconds Poppy Dog
1 Minute Half Saddle (Left)
1 Minute Half Saddle (Right)

 


 

CAGE WOD

1. PRIMER
On the Minute x 5
5 Deadlifts
*Work up to the weight you want to use for the workout.

2. CONDITIONING
OPEN & PERFORMANCE
“REMAIN CALM”
5 x 3 Minutes On/ 3 Minutes Off

AMRAP 3
15/12 Calories Assault Bike
15 Deadlifts
In Remaining Time: Max Lateral Barbell Burpees
Rest 3 Minutes Between Rounds

OPEN + : (120/80)
OPEN: (100/70)
PERFORMANCE: (80/60)

FITNESS
“REMAIN CALM”
5x 3 Minutes On/ 3 Minutes Off

AMRAP 3
12/9 Calories Assault Bike
15 Deadlifts
In Remaining Time: Max Lateral Barbell Burpees
Rest 3 Minutes Between Rounds

FITNESS: (60/40)

*One Person (in Cage) is Working/ One is Resting

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