CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Jump rope 3min, followed by 3x

15 Band rear Delt fly on rig

12 Ring Rows

10 PVC OHS

Weightlifting

Overhead Squat (Establish 1RM)

If you’re not ready for a 1RM, complete 5×5 increasing the load as needed and work on mechanics.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12min of the following:

8 OHS 115/75#

8 Bar Facing Burpees

2 x 180’ Suicide Shuttle*

*These need to be legit sprints. Rest between them for a few seconds. If you’re jogging you’re just jogging. SPRINT.

If you can’t sprint, substitute your effort with 15 cal sprint on bike or rower.