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.

Durability

Metcon (AMRAP – Rounds and Reps)

AMRAP 15min of the following:

50’ Medball Bear Crawl

25 Medball Flutter Kicks

25 Superman’s

Daily WOD

Metcon (AMRAP – Reps)

With a partner:

P1 – 5min of:

10 cal row

ME Box Jump Overs 24/20″

P2 – 5min of:

10 cal ski

ME KB Goblet Squats 60/45#

P3 – 5min of:

10 can bike

ME Ball Slams 30/20#

Score total reps completed in all 3 rounds total. Rest 2min between rounds.