CrossFit® SG Hannover - Wülfel

Freitag 18.12

wod

50 - 40 - 30 - 20 - 10

air squats
lunges

into

30 - 20 - 10

russian swings
goblet squats

core work

4 rounds (for quality)

10 dead bugs
10 hollow rocks
20 sec superman hold

wod

2 rounds

3 min amrap push ups
3 min amrap cossack squats
3 min amrap step ups on obstacle
3 min amrap burpees

2 min rest between rounds

core work

6 min amrap (for quality)

10 alternating v ups
10 straight leg sit ups

Dienstag 15.12

team wod

for time / share anyhow

200 chair dips
400 bulgarian split squats

every 3 min 10 burpees (each)

Montag 14.12

wod

50 table rows
100 sec plank
150 jumping squats
200 alternating one legged glute bridges

mobility flow

2 rounds

1 min seal pose
1 min downward dog
1 min dragon pose right leg
1 min dragon pose left leg