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