CrossFit Hanover – CrossFit
Warm-up
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