CrossFit Hanover – CrossFit


Warm-up (No Measure)

3min cardio followed by 3 rounds of:

25’ Forward Band Walks

25’ Backward Band Walks

10 Single Leg Glute Bridge w/ Hold Ea Leg

Accessory Work

Metcon (No Measure)

Complete the following:

5×10 Glute Bridge w/ 20sec hold on last rep. Increase load each set. No supersets, rest 2min between sets.

5×20 Band Hamstring Curls ss with 20 Russian KB Swings. No rest between supersets, rest 90 sec between sets.

Rest 90sec between sets.

Daily WOD

Metcon (Time)

Complete 3 rounds for time:

25 DB Front Squats 45/30’s

25 DB Hex Presses 45/30’s

100’ DB Bear Crawl (1 DB)

100’ DB Waiters Walk (1 DB)

Timecap 10min