CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

2min cardio followed by 3x

8 Glute Bridge*

20’ Lateral Band Walk ea dir

*Glute bridges- use a bar and work up to a challenging weight. Squeeze for a second at the top!

Weightlifting

Back Squat (In >= 5 sets, establish 10RM back squat.)

Daily WOD

Metcon (Time)

Complete the following:

9 Curtis P Complex 115/75#

15 TTB

9 Curtis P Complex 115/75#

15 HSPU

6 Curtis P Complex 115/75#

15 TTB

6 Curtis P Complex 115/75#

15 HSPU

3 Curtis P Complex 115/75#

15 TTB

3 Curtis P Complex 115/75#

15 HSPU

TIMECAP – 15min

1 Curtis P Complex =

1 Hang Power Clean

Left Leg Lunge

Right Let Lunge

Push Press