CrossFit® SG Hannover - Wülfel

Freitag 18.06

wod

10 min pull up work

every 3:00 min for 3 rounds

10 strict press
+ 10 db push press right
+ 10 db push press left

for time // 50 - 30 - 10

goblet squats
box jumps
alternating db snatches

core work

6 min amrap for quality

10 straight leg sit ups
10 hollow rocks
20 sec hollow hold

non-equipped wod

6 rounds

12 burpees
24 sit ups
36 lunges

Donnerstag 17.06

wod

every 1:00 min for 10 rounds

2 deadlifts (mit Ablage)

for time // 3 rounds

20 toes to bar
40 box jump overs

non-equipped wod

200 jumping air squats
100 push ups

every 3 min 30 sec plank hold
(start with plank hold)

Mittwoch 16.06

Virtual Big Box - Online Klassen aus CrossFit Boxen

Dienstag 15.06

wod

10 min handstand push up work

for time // 5 rounds

20/15 cal row
20 wallballs
10/10 one arm russian kb swings

non-equipped wod

5 rounds

500 m weighted run
500 m weighted walk

mobility flow

2 rounds

2 min lizard pose right leg
2 min lizard pose left leg
2 min forward fold