CrossFit Hanover – CrossFit
Warm-up
Coaches Choice! (No Measure)
Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.
Weightlifting
Metcon (No Measure)
Strength Accessory Day
Part 1
10m EMOM
A- 15 DB Hammer Curls
B- 15 DB Hex Press
3-4min rest
Part 2
10m EMOM
A- 6 Bulgarian Split Squat Ea*
B-10 Jumping Lunges Ea
*Use weight if you can
Daily WOD
Emphasize Intensity- Rest as needed between rounds!
Metcon (Calories)
Max Cal 2min – Ski
Metcon (Calories)
Max Cal 2min – Row
Metcon (Calories)
Max Cal 2min – Echo Bike