CrossFit® SG Hannover - Wülfel

Dienstag 12.04

gymnastic conditioning

every 20 sec for 20 rounds

x toes to bar / (c2b) pull ups / handstand push ups

note: try to stay consistent with the reps

wod

every 3 min for 7 rounds

9 dual db box step overs
6 dual db thruster
3 devil press

Montag 11.04

strength

every 2:30 min for 4 rounds

4 strict press

wod

15 min amrap

10 handstand push ups
15 box jump overs
20/15 cal row

Sonntag 10.04

wod

25 min amrap

4 bar or ring muscle ups
6 cluster
8 dual db box step overs
200 m run

Samstag 09.04

gymnastic conditioning

24 toes to bar / (c2b) pull ups / handstand push ups
1 min rest
16 toes to bar / (c2b) pull ups / handstand push ups
1 min rest
8 toes to bar / (c2b) pull ups / handstand push ups

wod

20 min amrap

2000/1600 m row
200 double unders
2 block runs