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.