CrossFit Hanover – CrossFit
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
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
Metcon (3 Rounds for calories)
Complete Max Cal in 3 Min of Each of the following:
Rest 3min between efforts. Log total calories in each of the movements.