CrossFit® SG Hannover - Wülfel

Donnerstag 12.11

wod

3 rounds

1,5 km run
0,5 km walk

mobility flow

2 rounds

1 min lizard pose right leg
1 min lizard pose left leg
2 min frog pose

wod

5 rounds

10 table/kb/db or barbell row
15 push ups
20 jumping lunges

45 sec wall sit after every round

core work

6 min amrap (for quality)

12 single leg layouts
12 dead bugs
12 hollow rocks

Dienstag 10.11

team wod

100 rounds (you go, i go)

9 lunges
6 sit ups
3 burpees

siehe auch youtube video für warm up und core work

Montag 09.11

wod

2 rounds

50 push ups
75 sit ups
100 air squats

emom 4 burpees (start with burpees)

mobility flow

2 rounds

1 min half saddle pose right leg
1 min half saddle pose left leg
1 min puppy dog pose
1 min single leg forward fold right leg
1 min single leg forward fold left leg