CrossFit® SG Hannover - Wülfel

Montag 30.11

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

Donnerstag 26.11

wod

3 rounds

1 km weighted run
500 m walk

mobility flow

2 rounds

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

Mittwoch 25.11

wod

15 min amrap

15 lateral burpee over obstacle
15 overhead squat with obstacle (right arm)
15 overhead squat with obstacle (left arm)

core work

6 min amrap (for quality)

10 leg raises
10 dead bugs
10 sit ups