CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Complete 3 rounds of the following:

15 Jumping Jacks

15 Flutter Kicks ea

15 Mountain Climbers ea

After that complete 3x of the following:

5 inchworms no push-up

10 Glute Bridge

Skill WOD

Metcon (AMRAP – Reps)

EMOM x 21

A: ME Pushups

B: 12-15 Right Leg Single Leg Glute Bridge w/ 2 sec hold

C: 12-15 Left Leg Single leg Glute bridge w/ 2 sec hold

Log your highest set of pushups

Daily WOD

Metcon (Time)

Complete for Time:

30 Air Squats

40 Situps

50 Jumping Lunges (25 each)

40 Situps

30 Air Squats

*Focus in full ROM squats and lunges jumps.

Timecap – 10min

Metcon (Time)

Complete for Time:

30 Air Squats

40 Situps

50 Jumping Lunges (25 each)

40 Situps

30 Air Squats

*Focus in full ROM squats and lunges jumps.

Timecap – 10min