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.