CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Part 1

25 Jumping Jacks

25 Flutter Kicks

30sec Squat Stretch

30sec Partner V-Sit Stretch

Part 2

2 Rounds

25′ Lateral Band Walk Ea

30 Sec Glute Bridge Hold w/ Band

Weightlifting

Back Squat (Establish 10RM Back Squat in <15min)

Performance Test

500m Row (Time)

Max Effort 500m Row

Daily WOD

Metcon (Time)

“Hanging Grace”

30 Hang Power Clean & Jerks for Time 135/95#