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.

Accessory Work

Bulgarian Split Squat (5,5,5,5,5 Ea Leg)

Perform these weighted with a weight in the goblet position.

Superset with ME Close Stance Pushups

Pistols (5×5 Alternating Pistols Ea Leg)

Superset with ME Supine Ring Pullups

Metcon (Time)

Complete for 12-9-6-3 of the following:

Power Clean 95/65#

Ring Dips

Power Snatch 95/65#

Pullups

Rx+ Add a round of 15 at the start.

This should be done at a very fast pace. Scale accordingly.

Timecap 10min