CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min cardio followed by 3x

25’ Lateral Band Walk ea

15 Glute Bridge

10 Goblet Squats

Weightlifting

Metcon (AMRAP – Reps)

Partner Squats – 10min

Warm up your squats to 70% of the partner with the lightest 1RM. Then, with a 10min running clock, do as many squats as possible as a team. Score total reps of squats in 10min. Spot one another.

Daily WOD

Metcon (Time)

Complete 10-9-8-7-6-5-4-3-2-1 of the following:

Medball Cleans OTS AHAP

TTB

Burpee Box Jump Overs 24/20″

Alternating Pistols

Timecap 20min