CrossFit Hanover – CrossFit


Warm-up (No Measure)

3min cardio, followed by 3x

10 Goblet Squats w/ Pause

10 Glute Bridge w/ Pause

10 Back Extensions w/ Pause


Paused Back Squats (3-3-3-3-3)

Pause for a 2 second count at the bottom of each rep. Have someone count so you can ensure you’re pausing the full time.

FOCUS ON YOUR MECHANICS!!!! If you go too heavy, you’ll see technique break down. Stay light and focus on technique.
If you’re wrecked from yesterday’s WOD, go lighter on these and focus on just loosening up and being aggressive on the concentric portion of the lift.

If you aren’t feeling beat up from yesterday or didn’t come yesterday.. you know the drill.. GO HEAVY!

Daily WOD

Metcon (Time)

Complete for Time:

1000m Row

50 Thrusters 45/35#***

30 Toes to Bar

*This is an all out sprint, ya’ll. Hit the gas pedal and don’t slow down til you’re done.

**Yes, it’s light. If you think it’s too light, go faster and take fewer breaks.

***DO NOT drop the bar. There’s no need to. Be gentle with the equipment.