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#