CrossFit Hanover – CrossFit


Front Squat Warmup (No Measure)

Row for 2min, then complete 2 rounds of:

5 Pause Front Squats

10 DB Bent Over Row

30sec T-Spine Mobility

30sec Ankle/Hip Mobility


Metcon (No Measure)

E2MOM x 10 (20min)

A: 5 Tempo Front Squats

B: 10 Barbell or DB BO Row + 15 KB Pullovers

Daily WOD

Active Recovery! Your first Open WOD is tomorrow!

Metcon (5 Rounds for time)

Complete 3-5 Rounds, Each for time, of the following:

30/20 Cal Bike

20 Medball Situps 30/20#

Rest as needed between efforts.