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

Durability

Metcon (AMRAP – Rounds and Reps)

AMRAP 15min

100’ Medball Bear Crawl AHAP

100’ Medball OH Carry AHAP

15 Lying Medball Rollup

Daily WOD

Metcon (Time)

21-15-9 of the following:

Deadlifts 225/155

Burpee Pullups

Timecap 15min