CrossFit Hanover – CrossFit


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


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