CrossFit® SG Hannover - Wülfel

Montag 11.01

wod

5 rounds

1 min burpees
1 min air squats
1 min lunges
1 min sit ups
1 min rest

mobility flow

3 rounds

1 min saddle pose
1 min forward fold
1 min puppy dog pose

Freitag 08.01

wod

7 rounds

7 burpees
14 goblet squats
28 russian swings

core work

4 rounds (for quality)

30 sec side plank right side
30 sec side plank left side
30 crunches

Donnerstag 07.01

wod

10 km run

mobility flow

2 rounds

2 min forward fold
2 min straddle pose
2 min dragon pose right leg
2 min dragon pose left leg

wod

20 min amrap

10 one legged glute bridges right leg
10 one legged glute bridges left leg
10 chair dips
30 step ups on obstacle

core work

7 min amrap (for quality)

10 hollow rocks
20 dead bugs