12.31.2019 – Tuesday

CrossFit Hanover – CrossFitWarm-upCoaches Choice! (No Measure)Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.Daily WODP1: Metcon (AMRAP – Rounds and Reps)NYE Partner WOD! For 20:20, complete AMRAP of the...

12.30.2019 – Monday

CrossFit Hanover – CrossFitWarm-upFront Squat Warmup (No Measure)Row for 2min, then complete 2 rounds of: 5 Pause Front Squats 10 DB Bent Over Row 30sec T-Spine Mobility 30sec Ankle/Hip MobilityWeightliftingPaused Front Squat (5-4-3-2-HS)Front Rack Step Ups...

12.27.19 – Friday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)3min cardio then 3x 8 Good Mornings 8 Back Extensions Then, warm up your deadlift.WeightliftingDeadlift (3,3,3,3)Challenge yourself to keep all your work sets within 20-30# of one another (lightest to...

12.26.2019 – Thursday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Jump Rope 3min, then complete 3x 8 DB Press 8 Rear Delt Fly w/ DB 15 T’sWeightliftingMetcon (No Measure)EMOM x 20 A: ME DB Z-Press RPE 7* B: 15 DB/KB Shrugs C: 15 Pulls Ski Erg D: Rest RPE 7 means the Rate or...

12.24.2019 – Tuesday

CrossFit Hanover – CrossFitWarm-upCoaches Choice! (No Measure)Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.Daily WODMetcon (Time)”Three Wisemen [WisePeople]” In a group of 3, complete for time: 100...