CrossFit Hanover – CrossFit
Coaches Choice! (No Measure)
Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.
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.
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.