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