CrossFit Hanover – CrossFit

Warm-up

Squat Warmup (No Measure)

Complete 1-2min cardio, followed by 3 rounds of:

8 Back Squats (+ wt. ea)

8 Supermans (3sec hold)

30sec Plank (elbows) w/ Band*

2min Ankle/Hip Mobility**

*Use a band around your knees and keep your feet shoulder width or wider to activate your hips (glutes)

**This is going to be individualized. If you struggle with depth, mobilize hips/ankles. If your knees cave in at the bottom of the squat, stretch your groin. You get the idea.

NOTE: Your warmup weights should get you close* to your required starting percentage for the day. If you’ve got a big squat, you need to make significant increases during your warmup.

Weightlifting

Back Squat (3,3,2,2)

Daily WOD

Metcon (Time)

Complete 5 Rounds for Time of the following:

20 KB Goblet Squat 70/53

20 Russian KB Swings

30 DU

30 Abmat Situps

Timecap 25min