CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
2min cardio followed by 3x
10 Goblet Squats
12′ Lateral Band Walk (ea dir)
10 Single Leg Glute Bridge (ea leg w/ hold)
Weightlifting
Back Squat (5-4-3-2-HS)
Your HS should not be a 1RM attempt – you may end up hitting a new max if you’re newer, but if you’re a veteran member try to hit 95-97% confidently.
Daily WOD
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups