CrossFit Hanover – CrossFit

Warm-up

Squat/Press Specific Warmup – High Volume Strength (No Measure)

Do 2min of cardio, followed by:

15 Air Squats (focus on mechanics)

12 “Spider Man” Mountain Climbers ea.

9 Inchworm’s w/ Pushup

Weightlifting

Back Squat (10,10,10,10,10 with supersets)

Superset work sets with:

10 DOUBLE Kettlebell Shoulder Press

10 DOUBLE Kettlebell Bent Over Rows w/ Pause

Daily WOD

Metcon (3 Rounds for calories)

Complete Max Cal in 3 Min of Each of the following:

Ski Erg

Row

Bike

Rest 3min between efforts. Log total calories in each of the movements.