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.
Metcon (No Measure)
5 Rounds for TECHNIQUE of the following:
12 DB Bent Over Rows
12 KB Pullovers (on Bench)
15 I, T, & Y’s (on Bench)
You have 20min to complete this. Rest as needed and increase the load as your go if you’re able to. Take your time, focus on technique and range of motion, and follow this tempo:
1-2 Second Concentric (PULL)
2 Second Hold
1-2 Second Eccentric (RETURN)
Metcon (3 Rounds for calories)
Complete Max Effort in 4min each of the following:
Rest 4min between efforts. These are ALL OUT, MAXIMUM EFFORT. Earn your rest. Score total calories in each of the 3 efforts.