CrossFit Hanover – CrossFit


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.


Back Squat (Establish 2RM then 2x ME @ 90%)

Daily WOD

Metcon (AMRAP – Rounds and Reps)

21 DB Thrusters 45/30’s

21 TTB

50 DU

15 DB Thrusters 45/30’s

15 TTB

50 DU

9 DB Thrusters 45/30’s


50 DU

Timecap 14min