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