CrossFit Hanover – CrossFit
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Weightlifting
Bear Complex (3,3,3,3,3)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Metcon (5 Rounds for time)
Complete 5 Rounds, Each for Time of:
20/15 cal echo bike
15 DB Manmakers Ea 45/30’s
Rest 90sec minimum between rounds. Timecap is end of class.