CrossFit Hanover – CrossFit


Front 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 Mobility


Paused Front Squat (5×5 @ 60-65%)

Focus on mechanics of the front squat. Be RELENTLESS about doing these reps correctly. 2sec pause.

Daily WOD

Metcon (Time)

Complete 5 Rounds for Time:

20 KB Goblet Lunge Steps 60/45#

20 Burpees

20 Abmat Situps

Rx+ 70/53, Burpees, GHD Situps

Timecap 25min

*Stationary Lunge Steps, 10 each leg