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