CrossFit Hanover – CrossFit
Warm-up
Coaches Choice! (No Measure)
Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.
Durability
Metcon (No Measure)
EMOM 15
A: :40 DB Manmakers
B: :40 DB Step Ups
C: :40 DB Lying Leg Raises
Scaled = :30
Daily WOD
Metcon (Time)
Complete 3 Rounds for Time of
200m Sprint
100′ SA DB Walking Lunges 50/35# (Switch arms as you wish)
20 GHD Situps
Timecap 18min
Scaled – 200m, 30/20#, Abmat Situps