CrossFit MINS Berlin | 31.03.2021
8813
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31.03.2021

ONLINE LIVE HOME WOD

1. Conditioning
For Time:
40-20-10
Dumbbell/ Kettlebell/ Odd-Object Goblet Squats
10-20-40
Burpees

TimeCap: 13 Minutes

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

2. Finisher
4 Sets
30 Seconds (Weighted) Wall Sit
10 Seconds Rest
20 Seconds Toe Touches
10 Seconds Rest
20 Seconds Heel Taps

30 Seconds Rest Between Sets

 


CAGE WOD

1. Front Squat
On the 1:30 x 7
1 Tempo Font Squat *Tempo: 3X01
2 Front Squats
*Build In Weight!

2. Conditioning
For Time:
10 Lateral Barbell Burpees
10 Front Squats

Rest 1 Minutes

20 Lateral Barbell Burpees
20 Front Squats

Rest 1 Minute

30 Lateral Barbell Burpees
30 Front Squats

TIMECAP: 15 Minutes

OPEN + : 1. (100/70); 2. (80/60); 3. (60/40)
OPEN: 1. (80/60); 2. (70/50) 3. (60/40)
PERFORMANCE 1. (70/50); 2. (60/40) 3. (50/35)
FITNESS: 1.(50/35); 2. (40/30); 3. (30/25)

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