CrossFit® SG Hannover - Wülfel

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

Donnerstag 17.12

wod

8 km run

mobility flow

2 rounds

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

Freitag 11.12

wod

3 min amrap

10 burpees
20 air squats
me butterfly sit ups

into

4 min amrap

20 air squats
15 butterfly sit ups
me burpees

into

5 min amrap

20 butterfly sit ups
30 air squats
me push ups

core work

4 rounds (for quality)

10 v ups
10 plank right side
10 plank left side

Donnerstag 10.12

wod

5 km run

every 3 min (start at 0:00)

3 burpees
6 push ups
9 air squats

mobility flow

2 rounds

1 min straddle pose
1 min half saddle pose left leg
1 min half saddle pose right leg
1 min downward dog pose