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.

Accessory Work

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)

Daily WOD

Metcon (3 Rounds for calories)

Complete Max Effort in 4min each of the following:

4min Bike

4min Row

4min Ski

Rest 4min between efforts. These are ALL OUT, MAXIMUM EFFORT. Earn your rest. Score total calories in each of the 3 efforts.