CrossFit® SG Hannover - Wülfel

Freitag 04.12

wod

10 rounds

5 burpees
10 push ups
20 air squats

core work

4 rounds (for quality)

10 one leg glute bridges right leg
10 one leg glute bridges left leg
10 side crunches right
10 side crunches left

Donnerstag 03.12

wod

4 km run

50 air squats after every km

mobility flow

2 rounds

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

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