CrossFit® SG Hannover - Wülfel

Mittwoch 02.12

wod

20 min amrap

20 push ups
40 jumping lunges
80 air squats

core work

6 min amrap (for quality)

10 hollow rocks
10 flutter kicks
20 russian twists

Dienstag 01.12

team wod

20:20 min amrap / share anyhow

c lapping push ups
o ver obstacle burpees
v ups
i nverted lunges (=reverse)
d ouble pulsing air squats

19 reps per movement

wod

30 - 20 - 10

burpees
lunges (right leg)
lunges (left leg)

into

60 - 20 - 20

air squats
sit ups

mobility flow

3 rounds

1 min half saddle pose left leg
1 min half saddle pose right leg
1 min standing forward fold

Freitag 27.11

wod

20 rounds

4 leg complexes*
12 alternating snatches with obstacle

*2 alternating jumping lunges
+ 1 air squat

core work

4 rounds (for quality)

10 hollow rocks
15 glute bridges
20 heel touches