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)

Complete 5 Rounds of the following:

50’ Double KB Front Rack Lunges

20 KB See Saw Press

100’ KB OH Walk

Rest 90sec between rounds but don’t rest at all during the rounds. Focus on mechanics and increase the load if you’re able.

Daily WOD

Metcon (3 Rounds for calories)

In teams of 3, complete the following

Part 1 -6min

MAX CAL SKI

Person 2 – Ball Slams

Person 3 – Abmat Situps

Part 2-6min

MAX CAL BIKE

Person 2 – Hand Release Pushups

Person 3 – Abmat Situps

Part 3-6min

MAX CAL ROW

Person 2 – Alt DB Snatch

Person 3 – Abmat Situps

Rest 2min between efforts. The pace is controlled by person 1 who completes 10 cal on each machine.

Go for broke on these cal!