CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
Grab a partner and complete 2x each of:
250m row/high plank hold
Then, spend 5-7min learning the following skills:
Barbell good mornings
Banded hamstring curls
Dumbbell hex press
Weightlifting
Good Mornings (10-8-8-6-4)
Superset with 60sec Elbow Plank (Rx+ use rings for feet)
Banded Hamstring Curl (4×20 superset with ME DB Hex Press (fail <12))
Lying banded hamstring curl – aim to achieve tension through the full ROM.
Daily WOD
Metcon (3 Rounds for reps)
Tabata These:
DB Manmakers 45/30#
Double DB Hang Power Snatch
DB Front Rack Lunges (Stationary)
Rest 2min Between Rounds