CrossFit MINS Berlin | 31.12.2020
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31.12.2020

ONLINE LIVE HOME WOD

1 .CONDITIONING
„Easy Peasy Lemon Squeezy“
12 Sets:
5 V-Ups
10 Hamstring Slides
15 Dumbbell/ Kettlebell/ Odd-Object Russian Twists
Rest 20 Seconds Between Sets

*TIMECAP: 24 MINUTES*

2. FINISHER
Tabata 8x 20 Seconds On/ 10 Seconds Off
Hollow Hold
Arch Hold

 


 

CAGE WOD

STRENGTH & CONDITIONING
„Easy Peasy Lemon Squeezy“

A. Strength Conditioning
On the Minute x 12
Minute 1: 8/ Each Side (Goblet Weighted w/ Dumbbell/ Kettlebell) Bulgarian Split Squats
Minute 2: 15 Weighted w/ Dumbbell/ Kettlebell Hip Thrusts (Tempo: Slow Down, Fast Up)
Minute 3: 20-30 Seconds /Each Side Side Plank Rotations
Minute 4: Rest

Rest 2 Minutes

B. Conditioning
For Max Calories
12 x 30 Seconds On/ 30 Seconds Off
Max Calories Ski Erg

*One Athlete (in a cage) starts with Part A and the other one with Part B, then switch!

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