CrossFit Hanover – CrossFit


Squat Warmup (No Measure)

Complete 1-2min cardio, followed by 3 rounds of:

8 Back Squats (+ wt. ea)

8 Supermans (3sec hold)

30sec Plank (elbows) w/ Band*

2min Ankle/Hip Mobility**

*Use a band around your knees and keep your feet shoulder width or wider to activate your hips (glutes)

**This is going to be individualized. If you struggle with depth, mobilize hips/ankles. If your knees cave in at the bottom of the squat, stretch your groin. You get the idea.

NOTE: Your warmup weights should get you close* to your required starting percentage for the day. If you’ve got a big squat, you need to make significant increases during your warmup.


1.5 Back Squats (5×3 @ 70% of 1RM Back Squat)

Daily WOD

Metcon (3 Rounds for reps)

Complete MAX EFFORT in 1min each of the following:

Ski Erg (Cal)

Deficit Pushups

*Barbell Squat Jumps 45/35#


Complete 3 Rounds

*Dont drop your bar.