CrossFit Hanover – CrossFit


Warm-up (No Measure)

2min cardio, followed by 3x

5 Pause OHS

10 I/T/Y’s

30sec Hip Mobility ea.


Pause Overhead Squat (5-4-3-2-1)

Under control, work your way down into the bottom of an overhead squat and then pause for 3 full seconds at the bottom of each rep.

Daily WOD

Metcon (Time)

With a partner, complete the following:

60 Deadlifts 155/105#

80 Russian KB Swings 70/53#

100 Wallballs 20/14#

80 Russian KB Swings 70/53#

60 Deadlifts 155/105#

One person works while the other person does:

50′ OH Lunges 45/25#

Timecap 25min