CrossFit® SG Hannover - Wülfel

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

Dienstag 05.01

team wod

12 rounds / share anyhow

12 burpees
24 sit ups
36 lunges

Montag 04.01

wod

200 jumping air squats
100 push ups

every 3 min 30 sec plank hold
(start with plank hold)

mobility flow

3 rounds

1 min half saddle pose right leg
1 min half saddle pose left leg
1 min frog pose