CrossFit® SG Hannover - Wülfel

Montag 18.01

wod

every 3 min for 8 rounds

10 burpees
20 air squats

note: every round is a sprint

mobility flow

3 rounds

1 min dragon pose right leg
1 min dragon pose left leg
1 min forward fold

Freitag 15.01

wod

every 2 min for 8 rounds

12 down ups
me russian swings

core work

4 rounds (for quality)

20 dead bugs
20 alternating v ups
20 sec hollow rocks

wod

2 rounds

2 km run

note: 3 min rest between rounds.
try to increase your speed in the secound round

mobility flow

2 rounds

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

Mittwoch 13.01

wod

15 min amrap

10 push ups
15 burpee high jump
20 high jumps

core work

6 min amrap (for quality)

20 sec hollow hold
20 sec superman
20 sec side plank
20 sec side plank (other side)