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 (No Measure)

E2MOM x 10

A: 150’ Sled Drag HEAVY

B: :90 Plank Hold

*Use a weight on the sled that allows you to finish the drag between :75 and :90. It should be very heavy and challenging.

Daily WOD

Metcon (Time)

With a partner, complete the following however you like:

250’ Handstand Walk or 500’ Bear Crawl

200 Russian KB Swings 60/45#

400 Double Unders

Break this up however you like- one person works while the other person rests. Timecap is 15min.