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.

Weightlifting

Glute Bridge (10-10-10-10-10 w/ 20sec Hold on Rep 10)

Increase load each set. Go heavy. Extend your hip all the way.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

With a partner, follow the leader AMRAP 30min:

15 Cal Cardio*

50′ Overhead Lunges 45/25#

15 Ball Slams 30/20#

*Choose whatever cardio you want. In certain cases it may be more about what’s available.

*One works + one rests

RX+ = One works + 1 Wall Sits

1 Round = Both partners complete the above listed work.