CrossFit Hanover – CrossFit


Warm-up (No Measure)

3x 15

Jumping Jacks

Mountain Climbers ea

Then 3x

10’ Lateral Band Steps Ea

10 Glute Bridge

5 Inchworms w/ Pushup


Tempo Back Squats (3-3-3-3-3)

For tempo squats, you’ll control the pace of the eccentric, or down phase, of the squat. Get a partner and have him/her count for you. The goal is to reach the bottom of the squat over the course of a 5-count, then stand up forcefully while maintaining the mechanics of the squat.

[Weighted] Back Extension (4×8-12)

Using the GHD, perform the required number of Back Extensions, using weight if possible. If you’re new to using the GHD, do them without weight until you feel comfortable.

TEMPO – Explode on the way up, 1 second pause at the top, then 2-3 second return to the bottom.

*If you choose to use weight, log the heaviest set into Wodify.

Daily WOD

Metcon (No Measure)

EMOM x 15

A: 15 Burpees

B: 20 Jumping Lunges (10ea)

C: Rest